Knee pain is a very common complaint by people across the world. There can be innumerable causes for knee pain with some being very serious like arthritis. But, not all suffer from a serious disease and so your knee pain could actually be manageable with the following tips.
1. Maintain a healthy weight
Your knee joint bears your body weight when you are involved in physical activities like jumping, running walking. The joint will start deteriorating if you exert more weight on it than it has grown to manage. Putting on extra pounds will add up additional pressure and will result in a throbbing pain in the knee. Overweight individuals are bound to have knee pain and so you should consult your physician for a diet plan and exercise to reduce weight. Weight reduction even by five pounds or so could also go a long way in relieving pressure from your knees.
2. Strengthen your muscles in your lower extremities
Exercising your legs is important, as your muscles above, below and around your knee joint help to keep the knee joint stabilized and strong. Sitting in a chair at work in a single position for hours can lead to stiffening of your leg muscles. This sitting for long hours is responsible for imbalance of the butt muscles and an underdeveloped gluteus maximus (a group of buttock muscles). Hamstring and hip abductor exercises and stretches can be very useful for strengthening your knees and increasing your lower bodies range of motion. Consult your physician before performing these exercises.
3. Drugs for short term relief
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) are used by many to ease knee pain. Drugs such as Ibuprofen, Naproxen, and Aspirin are non-prescription medicines readily available at your chemist. Though these medicines effectively ease knee pain, it is advised that they should only be taken in case of acute unbearable pain. NSAIDs like Ibuprofen and aspirin should not be taken within the first 24 hours of your injury. The use of these medicines in the first 24 hours increases the time taken for your blood to clot making the injury even more severe.
4. Try physical and exercise therapy
Physical therapy and exercise therapy is the safest option at hand when treating knee pain. A physical therapist will create a personalised treatment plan for you according to the degree of your knee pain and your physical ability for a speedy recovery. Occupational therapy is used by individuals who want to decrease stress on their knees caused by daily activities.
5. The RICE treatment
This is the most popular form of treatment for physical injuries and also most effective. The RICE treatment corresponds to rest, ice, compression and elevation. When you have pain in your knees, the first approach of RICE treatment is to let it rest. When resting, a pillow is to be tucked under your knee. Ice packs are known to reduce pain and swelling in the joints. They should be applied at least three times a day if pain and swelling exists in the knee. Compress the affected by area by wrapping it under bandage lightly so that the joint movement is not hampered. Elevation of the affected area is necessary to keep the swelling to the minimum.
Get treatment for knee pain as soon as it appears. If left untreated, it can develop into a major hindrance to your mobility.