You should avoid exercises that put a lot of stress on your knees, such as deep squats and lunges, as they can cause more injury, especially if done incorrectly.
There are several things you can do at home to help you to deal with your knee pain, whether you recently injured it, or have had chronic pain for years. Pain Stop Clinics will provide you with the help you need without resorting to addictive opioids, but there are also many additional things you can do to help yourself.
The first thing you need to do for knee pain is to ensure you have reached out for professional medical advice. Pain Stop Clinics has a wide variety of pain management treatments they can provide depending on what your condition and symptoms include. Some pain management treatments by Pain Stop Clinics include:
- Trigger Point Injections
- Transforaminal Epidurals
- Nerve Blocks
- Medial Branch Blocks
- Chiropractic Therapy
There is a pneumonic that is easy to remember for knee pain caused by an injury or an arthritis flare. RICE is the pneumonic for rest, ice, compression, and elevation. Rest the knee so you don’t overdo repetitive movements that might exacerbate the problem. Apply ice to reduce pain and swelling for about 15 to 20 minutes 3 to 4 times per day. Wear a compressive bandage to maintain knee alignment and provide stability while helping to prevent fluid buildup in the damaged tissues. Keep your knee elevated when possible to reduce swelling.
If you have chronic knee pain, you do not want to rest the knee so much you weaken the muscles. This will only worsen joint pain, if the muscles are weak, they cannot support the joint. Listen to your doctors and physical therapists and follow the exercise programs designed for your specific knee condition. Cardio exercises, weight training, and stretching are all designed to strengthen the muscles and increase flexibility. Another reason exercising is so important is to help you to maintain or achieve a healthy weight. Losing excess weight can help to reduce the stress to your knee joint. Even slight reductions in weight can help.
Some great options you can do for cardio exercise for knees include walking, swimming, water aerobics, stationary cycling, and elliptical machines. Tai Chi is also a great option for easing stiffness, increasing flexibility, and improving balance. When a knee is unstable or painful it puts you more at risk of falling. Stabilize yourself with a walking aid if needed, such as a cane or crutch. Stabilizing the knee with braces or knee splints is also helpful.
Make sure that when you are exercising you do not do anything that will jar the knee joint. High impact exercises such as running, jumping, and kickboxing can potentially cause further injury. Using cushioned insoles in your shoes can also lessen the impact to your joint. You should avoid exercises that put a lot of stress on your knees, such as deep squats and lunges, as they can cause more injury, especially if done incorrectly.
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