TIPS TO TAKE CARE OF YOUR KNEES
How to prevent knee injuries
1) Make your knees strong- building adequate strength in the muscles that help support your knees will take some of the pressure off your joints.
Do exercises that focus on your quadriceps, hamstring, lower back muscles and glutes.
2)Don't ignore pain- If you experience pain in your knee joint, try to rest it for several days. This should involve plenty of rest, ice, compression and elevation (RICE). If pain persists, see your doctor at once.
3) Maintain healthy weight- Being obese puts additional strain on your knee joints. Yo ease the pressure, maintain healthy weight through a good diet and regular exercise.
4) Don't rest too much- Rest is important, but it's important that you keep your joints moving. Take time to relax, but also take the time to do exercise, that will help strengthen the muscles and ligaments around the joint.
5) Do warm up and strength- prevent injury by warming up and stretching your muscles before exercise. Focus on your hamstrings and quadriceps, followed by 5 minutes of slow walking, warm, flexible muscles will not injure as easily.
6) Don't wear the wrong shoes- to reduce stress on your knees, wear the right shoes. Opt for low-heeled, well-fitted running shoes with soft, thick soles for support.
7) Do play with temperature- cold packs should be used for up to 15-20 minutes, 3-4 times a day, within the first 48-72 hours after a knee injury. Manipulating the temperature will help ease the swelling and stiffness. As well as the pain after that,you can use a heating pad.
8) Don't do high impact sports- high impact activities which involve sudden starts, stops and turns, as well as jumping should be avoided. Such activities are hard on the knees.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
1) Make your knees strong- building adequate strength in the muscles that help support your knees will take some of the pressure off your joints.
Do exercises that focus on your quadriceps, hamstring, lower back muscles and glutes.
2)Don't ignore pain- If you experience pain in your knee joint, try to rest it for several days. This should involve plenty of rest, ice, compression and elevation (RICE). If pain persists, see your doctor at once.
3) Maintain healthy weight- Being obese puts additional strain on your knee joints. Yo ease the pressure, maintain healthy weight through a good diet and regular exercise.
4) Don't rest too much- Rest is important, but it's important that you keep your joints moving. Take time to relax, but also take the time to do exercise, that will help strengthen the muscles and ligaments around the joint.
5) Do warm up and strength- prevent injury by warming up and stretching your muscles before exercise. Focus on your hamstrings and quadriceps, followed by 5 minutes of slow walking, warm, flexible muscles will not injure as easily.
6) Don't wear the wrong shoes- to reduce stress on your knees, wear the right shoes. Opt for low-heeled, well-fitted running shoes with soft, thick soles for support.
7) Do play with temperature- cold packs should be used for up to 15-20 minutes, 3-4 times a day, within the first 48-72 hours after a knee injury. Manipulating the temperature will help ease the swelling and stiffness. As well as the pain after that,you can use a heating pad.
8) Don't do high impact sports- high impact activities which involve sudden starts, stops and turns, as well as jumping should be avoided. Such activities are hard on the knees.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
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Labels: compression and elevation), exercise quadriceps, hamstring, heating pads, ice, ice pack, keep moving, knee injury, low-heel shoes, RICE( rest, stiffness, swelling, thick soles, warm up
posted by G S Iyer at 4:46 AM
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