THERAPY FOR KNEE PAIN
Strengthening the muscles around your knee will make it more stable. Training is likely to focus on the muscles on the front of your thigh (quadriceps) and the muscles in the back of your thing (hamstrings). Exercises to improve your balance are also important.
LIFESTYLE AND HOME REMEDIES
Self –care measures for an injured knee include:
• Rent: Take a break from your normal activities to reduce repetitive strain on your knee, give the injure time to heal and help prevent further damage. A day or two of rest may be all you need for a minor injury. More severe damage is likely to need a longer recovery time.
• Ice: Ice reduces both pain and inflammation. You can also use an ice pack wrapped in a thin towel to protect your skin. Although ice therapy is generally safe and effective, don’t use ice for longer than 20 minutes at a time because of the risk of damage to your nerves and skin.
• Compression: This helps prevent fluid buildup in damaged tissues and maintains knee alignment and stability. Look for a compression bandage that’s lightweight, breathable and self-adhesive. It should be tight enough to support your knee without interfering with circulation.
• Elevation: To help reduce swelling, try propping your injured leg on pillows or sitting in a recliner.
PREVENTION
Although it’s not always possible to prevent knee pain, the following suggestions may help forestall injuries and joint deterioration.
• Reduce excess weight: Maintains a healthy weight; its one of the best things you can do for your knees. Every extra pound puts additional strains on your joints, increasing the risk of injuires and osteosrthritis.
• Be in shape to play your sports: To prepare your muscles for the demands of sports participation.
• Get strong, stay flexible: Because weak muscles are a leading cause of knee injuies, you’ll benefit from building up your quadriceps and hamstrings, which support your knees. Balance and stability training helps the muscles arounds your knees work together more effectively. And because tight muscles also can contribute to injury, streteching is important. Try to include flexibility exercises in your weorkouts.
• Bee smart about exercise: If you have osteoarthritis, chronic knee pain or recurring injuries, you may need to change the way you exercise, consider switching to swimming, water aerobic or other low-impact activities- at least for a few days a week. Sometimes simply limiting high-impact activities will provide relief.
