Knee pain is a frustrating condition that may result from a severe injury or repetitive actions that strains the knee over time, especially as we age. Knee pain Myrtle Beach can limit mobility and lower the quality of your life. Fortunately, there are ways to alleviate knee pain and improve your mobility. Here are ways to lessen your knee pain.
Try low-impact exercises
If you are experiencing knee pain, high-impact exercises like running or jumping can worsen it. Instead, consider low-impact exercises like cycling or swimming. Low-impact exercises provide a great cardiovascular workout without putting unnecessary strain on your knees. Also, Yoga and Pilates are great options that can improve flexibility and strengthen your muscles.
Strengthen your leg muscles
One of the most effective ways to alleviate knee pain is to strengthen your leg muscles. Your leg muscles are crucial in supporting your knee joint and absorbing shock during movement. If your leg muscles are weak, your knee joint may bear more weight than it can handle, leading to pain and discomfort.
Try doing exercises like lunges, squats, and leg presses to strengthen your leg muscles. These exercises target the muscles in your quadriceps, hamstrings, and calves, essential for knee stability. Start with low weights and gradually increase as your strength improves.
Wear supportive footwear
The shoes you wear can have a big impact on your knee health. Wearing shoes that provide proper support and cushioning can help absorb shock during movement and reduce stress on your knee.
When shopping for shoes, look for ones with a thick, supportive sole and good arch support. Avoid shoes with high heels or flat soles, as these can put extra strain on your knees.
Apply heat or cold therapy
Heat and cold therapy can help alleviate knee pain by reducing inflammation and improving blood flow. For acute pain or swelling, apply an ice pack or frozen gel pack to your knee for 15-20 minutes several times a day. For chronic pain, try using a heating pad or warm compress on your knee for 20-30 minutes several times daily. Wrap the ice or heat source in a towel or cloth to avoid skin irritation.
Lose weight
Carrying extra weight puts extra stress on your knee joints, exacerbating pain and inflammation. If you are overweight, losing even a small amount of weight can help alleviate knee pain and improve your overall health.
If you want to lose weight, try making small changes to your diet and lifestyle. Focus on eating a balanced diet with plenty of fruits, vegetables, and lean proteins. Cut back on processed foods and sugary drinks. Also, ensure you exercise each day even if it is just a brisk walk around the neighborhood.
Try physical therapy
If you are experiencing chronic knee pain, physical therapy may help get rid of your pain. A physical therapist can work with you to develop a personalized treatment plan to help alleviate pain and improve mobility.
Physical therapy may involve exercises to strengthen your leg muscles, stretches to improve flexibility, and other techniques to reduce pain and inflammation. Your therapist may also guide you on proper form and posture during everyday activities to avoid exacerbating your knee pain.
Call United Physician Group to book your appointment for treatment of knee pain.