Knee pain reason and how to avoid it?
As all of us know, Knee pain is a big problem nowadays but simple measures can help with many forms of knee pain.
1. Physical activity
With the help of exercise, you can delay the development of osteoarthritis, which causes knee pain. The American College of Rheumatology (ACR) and the Arthritis Foundation (AF)Trusted Source urge people to exercise to manage knee OA. Walking, cycling, swimming, tai chi, and yoga may be beneficial.
Being physically active is also essential for overall health. It can aid in weight management and cardiovascular and respiratory capacity, and in the case of knee pain, improving joint mobility may reduce the risk of dysfunction.
2. Strengthening exercises
Individuals can work with a physiotherapist to identify the best exercises and programs for their needs.
Strengthening the muscles of the upper leg – the quadriceps muscles – through exercise can help protect the knee joint. These muscles are on the sides and front of the thighs.
Here are some ways to strengthen these muscles:
While lying down or sitting, straighten one leg and lift it.
Put one foot on a stair, then the other, step down and repeat the step-up.
Sit in a chair and then stand up and sit down repeatedly for one minute. Do this in a slow, controlled manner and avoid using your hands.
Grab a chair and sit down until the knee caps cover the toes. Do this 10 times.
3. Posture and support
Measures that can help reduce knee stress include:
Avoid low chairs and sofas, into which you tend to “sink”
If necessary, sit on pillows to raise your sitting level
Check that you have a good sitting posture without slouching or slumping
Wear supportive shoes and avoid inadequate arch support, as this can cause abnormal force and wear on the knee
Avoid sitting for long periods and not moving for long periods, as the joint can become stiff and painful without movement
4. Weight management
Overweight People or obese are at a higher risk of knee pain. Carrying excess weight puts the joints under more work. Reducing this can help reduce long-term knee pain, including pain caused by arthritis.
Excess weight on your body increases inflammation throughout the body, and the knee is affected.
Reaching and maintaining a moderate weight can reduce the risk of arthritis and improve pain symptoms. Reach out to a Aoctor or dietitian who can help to decide how much weight a person needs to lose. They can also help plan an appropriate diet.
5. Medications
Non-steroidal anti-inflammatories and other medications can help with knee pain caused by arthritis. Some of these must be given in a doctor’s office, but some can be used at home, either with or without a prescription.
Medications that may help control pain include:
Oral or topical non-steroidal anti-inflammatory drugs (NSAIDs)
Topical capsaicin
Steroid injections into the joint in more severe cases
Some of these medications are available to buy over-the-counter or online, including the NSAIDs ibuprofen and naproxen.
6. Massage
Massage, including self-massage, can relieve knee pain. The American Massage Therapy Association (AMTA) recommends the following.
With hands clenched into fists, pat the upper, lower, and middle thigh with both hands 10 times. Repeat three times.
Sit with legs straight on the floor, place the heel of the hand on top of the thigh and slide it down to the knee, then release. Repeat five times. Do the same for the outer and inner parts of the thigh.
. Press four fingers into the tissues of the knee and move up and down five times. Repeat around the knee. Place the palm on top of the thigh, slide it down the thigh, over the knee and back to the outer thigh. Massaging the thigh muscles will have a beneficial effect on the knee.
Official guidelines do not recommend massage as a treatment for knee OA, as there is not enough evidence to prove that it helps reduce symptoms. However, massage may provide other benefits,
such as managing stress.
7. Aromatherapy Some people claim that using essential oils can help reduce arthritis symptoms. Limited studies suggest that essential oil aromatherapy may help reduce symptoms in some cases, but the research is not conclusive.
Complementary therapies should never replace conventional treatment plans. Always talk to a healthcare professional before trying complementary therapies.
8. Hot and cold treatments
Rest, ice, compression, and elevation can help treat mild knee pain that is caused by a soft tissue injury such as a sprain. Hot and cold treatments do not treat the underlying cause of knee pain, but may provide relief from symptoms.
9. CBD
The acceptance of the use of cannabidiol (CBD), also known as medical cannabis, has sparked interest in it as a solution to many health problems.
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