There are many things you can do to help with knee pain, whether it’s from a recent injury or arthritis pain you’ve had for years. Follow these 11 dos and don’ts to keep your knees feeling better. Don’t rest too much. Too much rest can weaken your muscles, increasing your risk of re-injury. Find an exercise program that’s safe for your knees and stick with it. If you’re not sure what moves are safe or how much you can do, talk to your doctor or physical therapist.
Do exercise
Cardiovascular exercises strengthen your heart muscles, but not your joints. It involves weight training combined with maintaining muscle flexibility. Cardiovascular exercise is important for keeping your weight stable and feeling stronger overall. For cardio exercise, some good choices include walking, swimming, water aerobics, stationary biking, and using elliptical machines. Tai chi can also help relieve stiffness and improve balance. Don’t risk a fall. A sore or unstable knee can increase your chance of falling, which can lead to further knee damage. Reduce your risk of falling by making sure your home is well lit, using handrails on stairs, and using a sturdy ladder or step stool if you need to reach something that’s on a high shelf.
Don’t overlook your weight
If you’re overweight, losing weight can reduce stress on your knees. You don’t even need to reach your “ideal” weight. Even the smallest changes make a difference.
How to Get Rid of Knee Pain and When to See a Doctor
It’s no surprise, but knee pain is hard to ignore. You feel it with almost every step: standing up, sitting down, walking, bending over, leaning, turning, climbing stairs… you name it. And if you’re active, knee pain can make that first half-mile jog or five-minute HIIT workout pretty unpleasant — or if the pain is bad enough, it can disrupt your workout routine altogether. It’s not long before you want to do something about it, but what’s the best way to relieve knee pain? And should you see a doctor about it? Knowing how to get rid of knee pain first starts with trying to get to the bottom of why your knee hurts, as well as whether the pain is worth a doctor’s visit or if there’s something you can safely try at home first.
Knee pain usually occurs when something irritates or inflames the knee joint,” explains Dr. Jeremy Flicks, a sports medicine doctor at Houston Methodist. “There are a few different causes, some of which are more common in certain populations than others.” The most common causes of knee pain include: Overuse (excessive activity), which can lead to overuse Growing pains, such as changes in growth plates in young people Arthritis, usually in older adults Injury: Meniscus or ligament tear (ACL, MCL, PCL, LCL)
