HOW TO TAKE CARE OF THE KNEE JOINT
1) Build muscle strength- building adequate strength in the muscles helps to support the knees and will take some pressure of the joints. Do exercise that focuses on the quadriceps, hamstring, lower back muscles and glutes.
2) Don't ignore pain- If you experience pain in the knee joint, try to rest for several days.
RICE- rest, ice, compression and elevation. If pain persists see your doctor.
3) maintain healthy weight- being overweight puts additional strain on your knee joints. To ease the pressure on the knees, do regular exercise and follow a healthy diet.
4) Don't rest too much- it is important that we exercise or move our joints regularly to prevent stiffening of the joints. You'ld learn to exercise and also learn to relax them from time to time. Do such exercises that will strengthen your muscles and ligaments around the joint.
5) Warm up and stretch- prevent injury by warming up and stretching your muscles before exercise. focus on your hamstrings, quadriceps, followed by 5 minutes of slow walking. Warm, flexible muscles will not injure easily.
6) Wear correcting fitting shoes - to reduce stress on your knees, wear the right shoes- low heel, well fitting running shoes with soft, thick soles for support.
7) Cold packs should be used for 15-20 minutes- 3-4 times a day, within the 1st 48 hours after a knee injury. Manipulating the temperature will help ease the swelling and stiffness. As well as the pain after you can use a heating pad.
8) Avoid high impact sports which involve sudden starts, stops and turns, as well as jumping should be avoided, as they're hard on the knees.
this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
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2) Don't ignore pain- If you experience pain in the knee joint, try to rest for several days.
RICE- rest, ice, compression and elevation. If pain persists see your doctor.
3) maintain healthy weight- being overweight puts additional strain on your knee joints. To ease the pressure on the knees, do regular exercise and follow a healthy diet.
4) Don't rest too much- it is important that we exercise or move our joints regularly to prevent stiffening of the joints. You'ld learn to exercise and also learn to relax them from time to time. Do such exercises that will strengthen your muscles and ligaments around the joint.
5) Warm up and stretch- prevent injury by warming up and stretching your muscles before exercise. focus on your hamstrings, quadriceps, followed by 5 minutes of slow walking. Warm, flexible muscles will not injure easily.
6) Wear correcting fitting shoes - to reduce stress on your knees, wear the right shoes- low heel, well fitting running shoes with soft, thick soles for support.
7) Cold packs should be used for 15-20 minutes- 3-4 times a day, within the 1st 48 hours after a knee injury. Manipulating the temperature will help ease the swelling and stiffness. As well as the pain after you can use a heating pad.
8) Avoid high impact sports which involve sudden starts, stops and turns, as well as jumping should be avoided, as they're hard on the knees.
this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
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Labels: avoid, cold packs, compression, correct fitting shoes, elevation, heating pads, high impact sports, ice, knee injury, muscle strength, obese, RICE- rest, stretch, warm up
posted by G S Iyer at 11:31 PM
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