12 Everyday Tips for Knee Pain Relief

We put our knees through a lot of stress day in and day out. Whether it’s walking, jogging, running, kneeling or playing sports, all of these activities put our knees under strain. But at some point in life, or every so often, our knees will let us know when we’ve pushed too hard or too far.

At Progressive Rehabilitation Medicine we can help treat chronic and acute knee pain; however, we know that future knee pain prevention is equally important. Here are some everyday tips to ensure that your knees remain pain-free and functioning smoothly.

If you’re feeling just an occasional spasm or twinge of pain, here are some quick and easy solutions:

  1. Drink a lot of water! Water is the miracle solution to several ailments – because our body craves and needs it, even when we don’t think it does. Water increase circulation, lubricates joints and removes wastes and toxins from your body.
  2. Throw out old, ratty shoes. If your shoes are near the end of their lifespan, with worn-out inner and outer soles, or have lost their spring and cushion, then it’s time to throw them out. Good shoes support your feet to put less strain on your knees.
  3. If you’re fairly active, be weary of doing deep-knee squats, lunges and intense running on hard surfaces – like a treadmill or concrete. You also want to avoid sports activities that require quick stops and twists (such as tennis or basketball). If you’re looking for alternative exercises, look towards bicycling, swimming or using an elliptical machine.
  4. Avoid kneeling when possible. Kneeling puts a significant amount of pressure on the knee cap. If you must kneel, wear knee pads, sit on the floor or try using a low stool or bench to take the pressure and stress off your knees. If the pain continues to persist, you may need to be extra attentive in your daily habits.
  5. If you notice that a certain activity or motion is aggravating the pain, take a one or two-day break from this specific activity. This gives your knee a chance to recover and recuperate.
  6. Ice the pain. Use a frozen gel or ice pack (or a bag of frozen vegetables) wrapped in a towel and apply it to the troublesome knee. This will help with any inflammation and reduce swelling.
  7. Swelling and support can also be helped with a compression bandage or neoprene sleeve.
  8. For your diet, take glucosamine and chondroitin supplements to settle inflammation and nourish cartilage.
  9. Adding ginger, turmeric and fish oil supplements to your diet will also act as inflammation fighters for your knee pain.
  10. If you’re carrying extra pounds, commit to shedding some weight. Even being a few pounds less will alleviate the pressure and stress off the knees.
  11. An exercise or fitness regimen that includes strengthening thigh muscles can also help stabilize and control the knee.
  12. While you’re doing your fitness routine, don’t forget to stretch. This will keep your joints, ligaments and muscles limber for mobility and movement. Key point to remember: never stretch to the point of pain.

Knee pain is a result of many factors, such as injury to the tendons, ligaments, and cartilage in and around the knee, arthritis or gout. If the pain continues and persists, give us a call at 319 540 8089 or contact us here https://prmpractice.com/contact-us/. We can match you with the right treatment plan and put you on the road to recovery and relief.