Maintaining healthy knees requires taking several precautions.
Elderly adults frequently experience knee issues. It may become difficult to walk, climb stairs, or get in and out of a wheelchair due to swelling in the joints. This can lead to intense pain when doing these activities. Our non-surgical medical stem cell and orthobiologic treatments are top of the line. Knee pain proudly serve Wisconsin, Wauwatosa, Brookfield, Whitefish Bay, Delafield, Richfield, Pewaukee, Franklin & Greater Milwaukee Areas.
Your knees are the largest joints in your body, and as such they tend to get worn down over time. Knee problems can be caused by aging, obesity, injury, osteoarthritis and muscle weakness.
Prevention is the best cure. With proper maintenance of your knee joints, you can stay mobile and free from pain.
These tips can provide relief if you’re dealing with minor knee discomfort or aches.
Alter your lifestyle.
Weight loss may help alleviate knee pain caused by overuse. By altering your habits, you can speed up healing time for these injuries.
Exercising can build leg strength and endurance, but it also has the potential for injury. To reduce risk of injury, warm up before beginning any physical activity by stretching before and after.
Stop thinking that “no pain, no gain” is the best approach. Your body will alert you when something’s wrong when discomfort sets in; pushing through discomfort could result in an acute injury. Exercise should be challenging but not painful, with only mild soreness from delayed-onset muscle soreness (DOMS), which usually hits you the day after a workout.
You can reduce swelling and pain by taking anti-inflammatory medication like ibuprofen or icing your knees after engaging in repetitive activities.
Try supportive devices. Supportive devices like knee braces or compression sleeves can be effective in relieving pain.
Maintain a Healthy Weight
Excess weight or obesity can lead to knee pain, injury and arthritis. This puts extra strain on your joints and may result in complications like increased inflammation.
Losing weight can reduce the strain on your joints. Maintaining a healthy body weight is beneficial for both health and knees alike.
Make exercise a part of your lifestyle by walking or biking.
Patients often experience stiffness and pain when their knee cartilage wears or damages. Low-impact activities like walking or biking, which help rebuild and strengthen joints while strengthening legs, can provide patients with relief from these symptoms. Furthermore, walking helps them lose weight by keeping them physically active.
Strengthen your knees by walking 30 minutes daily or engaging in some form of exercise.
Strengthen the muscles around your knees
It can be tempting to avoid exercise and moving when your knees hurt, but that may not be the best course of action. To reduce pain and stay injury-free, strengthen your knees with exercises and prevent future issues from arising.
Stretch Your Muscles
Stretching can help relieve knee pain by loosening up your muscles, relieving stress on joints, and increasing mobility and flexibility.
Knee stretches should target the muscles and tendons surrounding your knees. Each of these requires several stretches to activate, as do quadriceps (hamstrings), hamstrings (calves), hip flexors, adductors, and iliotibial bands.
Enhance Your Posture
Poor posture can contribute to joint pain. Poor posture has been known to cause this discomfort.
Sitting down can often lead to complacency or indolence, leading to poor posture. Try your best not to stoop down while sitting as this will reduce blood flow and place undue stress on the joints.
Instead, place your feet firmly on the ground and bend your knees. From here, you have two options: either extend your legs straight ahead or place them at your sides. To minimize knee and posture problems, try keeping your spine neutral while switching positions frequently.
Pay attention to your discomfort.
If you are suffering from knee pain or swelling, contact your doctor right away. A healthcare professional should be consulted if the discomfort persists or there’s swelling around your joints.