Whether you’ve recently injured your knee or you’ve been suffering from knee issues for many years, you can minimize your knee pain if you follow these do’s and don’ts.

What Not to Do

1. Don’t Rest Too Much

Staying sedentary for too long can actually have a negative impact. While your knees do need rest to heal, overdoing it can worsen your pain.

Your muscles can weaken from immobility which aggravates joint pain and injuries.

2. Don’t Risk Slips or Falls

Could anything be worse than a damaged knee bearing more damage?

 

knee pain exercises

 

If your knee is unstable you are at higher risk of a second injury. Be overly cautious while walking, exercising and climbing stairs.

Use handrails when walking on the stairs, foot stools to reach a high shelf, ensure that floors are clear of things you might trip over, and rooms and hallways are well-lit to curb your risk of falling.

3. Don’t Do High-Impact Exercises

Where too much rest is harmful for your knee injury, so is too much movement. Avoid high-impact activities like running, jumping, and deep squats. These put a lot of pressure on your knees and can aggravate the pain.

4. Don’t Wear Worn-Out Shoes

Wearing unfit and worn-out shoes can badly affect your knee injury. Use cushioned shoes and special insoles that support your feet and ankles properly. This helps reduce stress on your knees, easing your pain.

What to Do

1. Do Exercise

Exercise strengthens your muscles, increases flexibility in and around your knee and improve your knee injury.

Weight training, cardio exercises, and stretching help in keeping your joints strong and flexible and provide your knee the support it needs.

 

knee pain exercises

 

Include walking, stationary cycling, and water aerobics in your schedule as they can help improve balance and ease knee stiffness.

2. Try the ‘RICE’ Formula

Rest, Ice, Compression and Elevation. Rest for a day or two to heal your pain. Apply ice on your knee to reduce inflammation and swelling.

Compress your joint for support. Elevate your knee on a stool or pillow to reduce swelling.

 

knee pain exercises

 

3. Do Use Walking Aids

Don’t shy away from using a cane or crutch if you need one. Knee braces and sleeves can also provide support to a sore and weak knee.

4. Do Consult Your Doctor

Expert advice is necessary to have a full understanding of the depth of the problem you’re facing. Contact an orthopedist to receive treatment for your knee injury and to prevent further damage.

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