Knee pains are a common complaint that affects people of all ages, and it can be quite a literal pain. Sometimes, we may not know how to navigate it.
Below are some dos and don’ts when it comes to caring for your injured joints, according to WebMD.
Do:
Rest your sore knee.
It is important to take a break from what you are doing and allow your knee to heal. Should you have minor knee pain, you will only need one or two days of rest. Severe pains will keep you off your feet longer. Consult your doctor if your knee does not get better after a few days.
Use the RICE formula.
When in doubt, use the RICE formula:
Rest for 1-2 days to heal.
Ice your knee to calm the inflammation.
Compress (or wrap) your knee for support and to prevent possible fluid buildup.
Elevate your leg to stop swelling.
Use a cane if needed.
If you feel unsteady, it is best to use a sturdy and light cane with a rubber tip and an easy-to-grasp handle.
Watch your weight.
Extra kilograms can add strain to your knees. If you need to lose a few kilos, set a goal to 5% of your current weight over the next few months.
Speak to your doctor.
By speaking to a doctor, they can prescribe medication, give you a steroid shot or talk to you about a possible surgery.
Don’t:
Forget to stretch.
Tight muscles can lead to painful injuries. Make sure to do your daily stretches or ask your doctor for easy moves to do before your do any activity.
Forget to exercise.
Avoid lazing away on your couch and exercise! This activity helps build strong muscles around your joints and prevents injuries. Low-impact water workouts and tai chi are also good options.
Sleep in the wrong position.
Take an extra pillow and place it between your knees if you choose to sleep on your side. Do not prop your bent knee on a pillow, as it will make it difficult for you to unbend your leg in the morning.
Wear the same old shoes.
Your favourite pair of old shoes will stretch and wear out after a while. Opt for new shoes that support your feet and ankles.
Risk slipping or falling.
Wearing shoes with a good tread will decrease your chances of tripping, falling and slipping. Find shoes that are low-heeled with soft, rubber soles.
Also see: Common symptoms of weak bones you should not ignore
