If you’ve experienced knee pain before, you’re definitely not alone. Knee pain is one of the most common ailments among adults. Knees are quite vulnerable to injuries, and these injuries can cause osteoarthritis if they aren’t taken care of properly. Luckily, there are several ways you can alleviate this pain and live a normal life.
Lose Weight
If you’re currently overweight, you could be making your knee pain worse. Too much weight can put a lot of stress on your knees, leading to pain and discomfort. Losing even a few pounds can take some stress off your knees, making it easier to get around. Start by assessing your diet. Limit pizza, chips, cakes and other junk foods. Eat more nutritious foods like fish, chicken, vegetables, fruits, and whole grains. It’s also important to exercise most days of the week.
Be Careful When Exercising
While regular exercise is beneficial, you don’t want it to be too strenuous, especially if you’re prone to knee pain. Running and doing lots of jumping, for example, can put a lot of stress on your knees. It’s better to do some brisk walking or biking. Before you do any exercise, remember to warm up.
Don’t Wear Heels too Frequently
While a pair of high heels can add style to your outfit, they aren’t so good for your feet or knees. If you wear high heels all the time, you’re more likely to experience knee pain. If you have to wear heels for an event, pack a pair of comfortable shoes in your bag, and put them on when your feet start to hurt.
Pay Attention to What You Eat
Certain foods increase the likelihood of flare ups in people with knee osteoarthritis. Some of these foods may include oranges, tomatoes, and eggplant. That’s why it’s a good idea to record what you eat each day and how you feel afterwards. If your knees hurt after eating a certain food, you should probably eliminate the food from your diet.
Try Physical Therapy
If your knees have been hurting, you may want to see a physical therapist, like a physical therapist from AmeriWell Clinics. He or she can show you how to do certain knee strengthening exercises. If you start building strength in your knees earlier, you reduce your chances of needing surgery in the future. Your doctor can refer you to a reputable physical therapist.
Apply Ice or Heat
Both ice and heat can help reduce knee pain. Heat can also reduce stiffness while ice can ease swelling. If your knee is stiff but there isn’t any swelling, put a heating pad on the area a couple of times a day. Remember to put a towel between your skin and the heating pad.
Moving to Surgery
If you’re still experiencing chronic knee pain, you may be a good candidate for knee replacement surgery. Schedule an appointment with a knee doctor to discuss your options.