A painful knee can be extremely debilitating psychologically and physically. And anything you do can cause a flare up in pain.
And the worse part here is that if you leave the pain unchecked, it can completely deteriorate your cartilage. Unfortunately, the only way to fix this is to have surgery.
So here are some things you can do to reduce knee pain:
1. Don’t sit for prolonged periods of time: The sitting position has been clearly shown to increase knee pain, especially patellar knee pain. One option here is to elevate the troublesome knee, but the best strategy is to avoid the seated position all together.
2. Wear a high quality brace: This will keep the structures in your knee nice and aligned. Now some of these braces can be extremely expensive so proceed with caution here. And make sure you don’t abuse them as the knee joint isn’t made to depend on them.
3. Strengthen your quadriceps: In many cases, weak quadriceps muscles are the cause of knee pain since they stabilize the knee cap. The good news here is that strengthening your quads is relatively easy. One good exercise is knee extensions with a limited range of motion.
4. Keep your hamstrings flexible: Tight hamstrings are very common in people who sit all day, and most people sit all day. Unfortunately, tight hamstrings can cause some serious issues with your knee caps. They can cause them to come out of their groove.
5. Get the best shoes you can afford: And make sure they have ample shock absorption, otherwise your knee caps will have to absorb excessive loads. If you keep your shoes until they have multiple holes in them and the soles are falling off, you are at risk.
6. Lose weight: Every time you go up a step three to four times your body weight is placed on your knees. Thus, losing even the smallest amounts of weight can provide tremendous long term relief to your knees. So start losing today.
Living with painful knees is not only unnecessary, but it’s very damaging to the cartilage in the joint. And once this cartilage wears away, there is no way to get it back.
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