Tips to Prevent Knee Pain

Knee pain falls into two categories: chronic and acute. Chronic pain is caused by an underlying condition, such as osteoarthritis, which occurs as a natural result of wear and tear on your joints over the years. Acute pain is caused by a one-time traumatic injury that strains your body. Regardless of the type of joint pain you’re prone to, these tips can help keep your knees feeling great.

  • Maintain a healthy weight: Carrying around extra pounds puts additional pressure on your joints, especially your knees. In fact, being overweight can increase your chances of developing osteoarthritis. Therefore, the goal should be to maintain an appropriate weight for your height. If necessary, consider trying to trim down 5 to 10 percent of your total body weight to help prevent knee pain.

  • Wear sensible shoes: Buying low-heeled, comfortably fitting footwear is one of the best things you can do for your knees. By avoiding high heels, you help maintain proper hip and knee alignment, which helps reduce daily wear and tear and traumatic joint injuries. Take extra care selecting new shoes if you’re a runner.

  • Warm up before you exercise: Whether you’re planning to go for a run, swim around the pool or take your dog on a walk, spend a minute or two warming up your muscles and joints. Stretch the front of your thighs, hamstrings and calves to loosen the tension on your ligaments and tendons, thus relieving pressure on your knees.

  • Perform the right workouts: Low-impact exercises are best if you’re prone to knee pain. Instead of running on a treadmill, try the elliptical machine. Biking and swimming are two other low-impact cardio options. As for strength training, opt for leg lifts and partial squats instead of lunges and deep squats.

  • Sustain a consistent exercise intensity: If you’re launching a new workout program, start slowly and gradually increase the difficulty over the coming weeks. Don’t suddenly change the intensity of your daily physical routine, or you could unwittingly injure yourself.

  • Treat pain as it occurs: An acute injury could turn into long-term discomfort if you don’t let yourself heal. Be sure to follow the RICE protocol – rest, ice, compression and elevation – for 48 hours following an injury. Anti-inflammatory medicine can also help to keep the swelling down until your joint heals.

If you have chronic knee pain that’s difficult to manage, check out the non-surgical knee treatments available at Regenerative Medicine. Our minimally invasive joint injections and stem cell therapy options could be just what you need to relieve knee pain without the risk, cost or recovery time of surgery.

Ready to learn more? Please contact Regenerative Medicine at 248-804-7226 and request a no-cost, risk-free knee pain consultation today!

Categories: Regenerative Medicine