Have you ever suffered from knee pain? If you have, then you know what it’s like to suddenly have to stop what you’re doing from the discomfort. Many things can trigger it. Maybe certain positions force you to stop using your knee. Or maybe it was years on the job that caused it. Whatever the trigger, below is a collection of tips on how you can stop knee pain dead in its tracks.
1. Keeping a Healthy Weight
Although this is a sensitive topic for some people, maintaining a healthy weight is paramount for those suffering from knee pain. The larger the individual, the more stress will be placed upon their knees. Losing weight and keeping it off will not only reduce knee pain, but in some cases it may actually cause it to go away permanently – as long as they work hard to be sure the excess weight does not return.
If you fall into this category, be sure to select an exercise program that will keep you interested and motivated enough to commit to it every day. Also, be sure to change up your routine every few months to keep your muscles in tip-top shape from the exercises. If you don’t want to sacrifice your favorite exercises, be sure to keep adding new sets to continue to challenge yourself daily.
2. Avoid Hard Surfaces
When you have knee pain, you want to avoid standing, walking, or kneeling on hard surfaces as much as possible. Be sure to use some sort of padding whenever possible to avoid further discomfort. Situations such as gardening or even cleaning out the lower cabinets in the kitchen should prompt the use of a good knee pad. This way you can continue on with your day without the negative consequences of chronic knee pain. However, depending on the job that may not be possible. This is especially true of factory work or retail environments. In this case, adding a thick insole may be the solution.
3. Avoid Falls
As inconvenient as it may be to walk a longer distance, if the surface is flatter and safer you should take that path to avoid falling. A small spill can lead to something nastier if you fall on knees that are already bad. To prevent injury, be sure to utilize all proper safety precautions such as using a handrailing when going up or descending stairs, having proper interior lighting, and climbing on a stable ladder when necessary.
4. Wear Proper Shoes
When selecting shoes you want them fitting properly and not so large that they are falling off your foot. Also, adding an insert will help alleviate knee pain. The more time you spend standing or walking on a hard surface, the more pressure is placed upon the knees. Wearing proper shoes with padded inserts will alleviate back pain. Here’s what to look for when searching for the perfect shoe:
- Avoid heels
- Sturdy soles
- Choose athletic builds vs designer styles
Wearing high heels can actually cause knee trauma and injury. When studying the soles of a shoe you want to look for a sole that is firm, not too soft and not too hard. Those suffering from low arches can have an unusual gait that can actually worsen knee pain.
Check to see if you suffer from low arches by studying your old pair of shoes and checking for wear along the inside edge of the shoes or heels that tilt inward. Athletic shoes are designed to help maintain balance and have features that regular shoes do not have. These features (such as firmer cup heels), are built to support the foot properly and will ultimately reduce knee pain and discomfort.
5. Keep Active
Did you know that when you get too much rest your body’s muscles actually weaken over time? This can result in worse joint pain. Be sure to get up and move around a bit throughout the day. This is especially important if you have a desk job. Working in an office and then going home and spending more time at home on a computer or relaxing on the couch is not going to help your knees. Get up and move! You’ll be glad you did.
Implementing some or all of the above suggestions will help you wipe out your back pain for good. To be sure of the cause, schedule an appointment with a physician to find out if there is a serious medical condition causing the knee pain.