Being the largest joint of the body, the knee is the one of the most vulnerable bone. Due to the constant twisting, turning and carrying the weight of the body, a number of people experience knee pain. About one in four adults suffer from knee problems, with the majority being above 50 years of age. Heavy weight lifting, poor flexibility, bad shoes, weak muscles and bones are only some of the causes of knee pain. Improper care and ineffective treatment can lead to chronic knee pains. Are you experiencing knee pain? Try these tips to get rid of the pain before you develop a chronic one:
Don’t skip exercise – even if the pain is severe. Most of the knee pains are due to inactivity and lack of movement. To work this out, make sure that you exercise daily and make it a part of your routine. Exercising using a stationary bike, water aerobics, walking on level ground, swimming and training on an elliptical machine are effective ways to reduce knee pain. However, don’t stress your knees with aggressive exercises.
Effective muscle stretches can help reduce knee pain. Stretching hamstring, calf and quadriceps muscles is an effective way of taking the pressure off your knees. These stretches help in building flexibility which reduces the chances of developing a knee pain again. Usually 10 to 15 minutes of light stretching is recommended before exercise.
Get Comfortable Shoes
Not many people realize, but uncomfortable shoes are one of the major reasons of knee pains. For women experiencing this pain, it is recommended that they should avoid wearing heels. When wearing heels, all body weight is shifted forward, making it difficult for your quadriceps to hold your knees straight. Wear comfortable and supportive shoes to reduce your knee pain.
The more you weigh, the worse the impact on your knee. Watch your weight if you experience consistent knee pains. Healthy weight can help; it reduces the impact on knees and relives the pressure off it.
Work on your Posture
When you slouch, you are more likely to develop knee problems. If you develop a leaning posture, you’ll have to compensate for it through a lot of muscle activity. Thus muscles eventually fatigue and this causes strain on your joints. In order to avoid this from impacting your knees, develop a good posture by standing straight, with an upright back.