We live our lives at an incredibly fast pace, so it is no surprise that many of us suffer from a string of different afflictions, with knee pain on top of the list.
Pain is our body’s unique way of telling us that something is not going right and that we need to stop and take better care of it. When your knees start to give in to aches, throbs and inflammation, it is high time that you give your lower limbs the attention they deserve.
Knee pain is a common condition that typically affects those of us who are past our teens and twenties. It is often triggered by subjecting the joints to undue stress and tension, some of which may have arisen from previous injuries.
Knee injuries can come from something as simple as slipping on a snowy patch or falling down a couple of steps to something more serious, such as a car collision. Under such trauma, the ligaments and cartilage of the knees are often stretched beyond their limitations. As a result, they tear and elicit shooting pains that will restrict your capacity to walk, run and move. Engaging in sports and other strenuous activities can also adversely impact the surrounding muscles of the lower extremities, resulting in bruising and swelling.
Regardless of whether your pain is caused by a single injury or a string of continuous muscle strains, promoting knee health is essential to protect yourself from the harsh effects of injuries.
The knees are especially prone to taking a beating, so properly caring for them can help you live your life to the fullest. Here are several tips on how you can steer clear of injuries. Keeping your knees pain free requires work. These exercises and other techniques will help avoid knee discomfort.
The key to preventing traumatic blows to the knees is to educate yourself on how your body works and find out which exercises can best support its needs. For instance, if your knees are susceptible to arthritis, taking on high impact stretches may not be the best route; but if you are only experiencing mild to moderate pains every now and then, regular stretches and muscle toning can do wonders for your body.
Stretching the leg muscles by taking morning jogs or climbing stairs are great and cost-effective ways of stabilizing your lower limbs, specifically the knees. For rigorous work out routines, always remember to do a quick warm up to avoid placing too much stress on your ligaments, muscles, and joints. Pay closer attention to your hamstrings and quadriceps to help ease strain on your knees.
These exercise programs do not need to be expensive; in fact, many of them can be done right in the comforts of your own home. If you are unsure of how to go about it, consult with your physician or physical therapist to help you decide on which fitness plan to take.
2. Maintain a Steady Work Out Pace
If you suddenly wake up wanting to lose weight or take on a more extreme lifestyle, remember to not go overboard. Often, many knee injuries occur when one over-stresses their muscles by attempting to take on high impact exercises such as muay thai or capoeira without proper pacing. When attempting to change your fitness routine, start out slow before steadily progressing to more difficult ones. This will give your muscles and tendons enough time to adjust to your new routine without subjecting them to added tension. Conversely, if you want to do less, taper off the levels of your workout rather than quit abruptly, as this can weaken your limbs and joints.
3. Watching your Weight
Packing on more weight than your body can handle places tension on your lower limbs, which can result in osteoarthritis. This is precisely why you need to be mindful of the scale and make sure that you stick to your acceptable weight. A combination of healthy meals and an active lifestyle can help you do just that.
4. Wear Proper Fitting Shoes
If you are fond of wearing six-inch stilettos, then you are subjecting yourself to one of the many causes of plantar fasciitis and knee pain. The key to maintaining the right alignment of your knees is learning to choose the right type and fit of shoes to support your weight and maintain balance. If you are suffering from malformations of the foot, there are several foot pain solutions such as wearing foot pads, orthotic inserts, or orthopedic shoes to reduce your discomfort.
5. Seek Help From a Physical Therapist
Physical therapy is one of the most effective ways to rehabilitate a knee that has recently suffered an injury and help your body regain its strength and restore its balance. Under the care of a physical therapist, your joints, muscles and ligaments are properly monitored, stretched and reformed to get the body back in shape. This is also necessary for those who are thinking of undergoing knee replacement surgeries.
While there are some incidents that are beyond your control, taking on these steps can help ensure that your body is strong enough to resist these injuries.