Knee joint is one of the largest joints in human body. It not only bears the pressure of most weight, but also participates in many daily activities, so it is [very industrious and tired].
Most people only use the knee joint over a long period of time, but neglect their maintenance. After joint aging and various chronic inflammation, knee joint pain is very common in the middle-aged and elderly.
Whether it is a new injury or an old one, following the seven suggestions here can improve the symptoms of knee joint pain.
Recommendation 1: Weight Control
For obese people, weight loss can relieve the pressure on the knee joint. There is no need to reach a slim figure like a model, as long as you lose some weight, it can bring great benefits to the body.
However, it is not easy for the elderly to lose weight. Click here to see how the middle-aged and the elderly can lose weight healthily.
Recommendation 2: Don’t lie still
If some people think that lying still and resting are the best protection for the knee joint, they are wrong. In fact, this will make muscles less developed, unable to protect bones and joints, and aggravate knee joint pain.
Therefore, people with knee joint pain should also exercise regularly and adopt a soft exercise method that will not cause damage to the knee joint, such as swimming and walking.
Recommendation 3: Strengthen Exercise
Targeted strength training can strengthen muscles, and strong muscles will provide better support and protection for knee joints. If you are not sure which exercise to choose, you can consult a doctor or professional physiotherapist.
In addition, stretching exercises can achieve the same goal, such as Taijiquan and yoga. These exercises can not only relieve stiff muscles, but also improve the body’s balance ability.
High-intensity sports aggravate knee joint pain, so repeated squatting, climbing stairs, walking long distances, lifting heavy objects, climbing mountains and squatting should be avoided to aggravate knee joint pressure load.
Recommendation 4: Avoid falling down
Generally speaking, people with knee joint pain are more likely to fall down, thus aggravating the damage to the knee joint. Therefore, fall down should be avoided as much as possible.
It is suggested that you take some measures to prevent falls, such as:
- Use walking sticks, crutches and other auxiliary tools when walking; Install lighting equipment in dark places to keep sufficient light; Installing handrails on stairs and aisles; When taking things from a height, find a strong ladder or high stool as a support.
Recommendation 5: Rest, ice and leg lifts
These methods can be used to relieve knee pain caused by minor injuries or osteoarthritis attacks:
- Let the knee joint get full rest; Ice compress knee joint to reduce swelling; Lift your legs to a higher position.
Recommendation 6: Reasonable Use of Cold and Hot Compress
Within 48 hours after knee joint injury, cold compress can reduce swelling and relieve pain by putting ice cubes or frozen vegetables in plastic bags, then wrapping the ice bags in towels and applying them to the affected part 3-4 times a day for 15-20 minutes each time. After 72 hours, you can take a hot bath or apply hot towels to the affected part 3-4 times a day for 15-20 minutes each time.
Recommendation 7: Seek help from a doctor
If you are just beginning to feel knee joint pain, you should go to a doctor for examination as soon as possible. In this way, the cause of the pain can be found out in time and further damage to the knee joint can be prevented.
Some patients with osteoarthritis to the late stage, near the knee cartilage wear is very serious, this time cannot be improved through conservative treatment and adjustment of living habits, then need surgical treatment. Click here to learn some common problems of knee surgery.