As we age achy and creaky joints become the norm. Almost everyone over 65 – men and women alike – will have knee, shoulder or other joint pains at some point or another. However, women are more prone to develop joint and muscle pains after menopause, as hormonal changes post menopause cause calcium depletion and bone weakening. Knee pain due to OSTEOARTHRITIS is the most commonly seen joint pain in an orthopedic’s clinic. Everyday wear and tear in these weight-bearing joints leads to an eventual breakdown in the joint cartilage causing pain and discomfort. If your knees have begun to act up and if your doctor has confirmed the beginning of arthritis, following these do’s and don’ts will prevent your knees from getting worse:
Don’t avoid movement
Too much rest is not good for your muscles and often worsens knee pain rather than relieve it. Avoiding movement will increase the stiffness and pain in the knees. Talk to your doctor or a physiotherapist to determine which exercises are safe for you and do them regularly.
Low-impact exercises such as swimming, cycling and elliptical training decrease knee pain by strengthening the muscles around the joints. Ask a physical trainer to show you Quadricep strengthening exercises and do them regularly, your knee pain is sure to get better with stronger muscles. However, you should avoid high-impact exercises which include a lot of jumping and jerking such as squash, Zumba, tennis, basketball and football. Walking and swimming is always a better bet than high-impact workout for people suffering from knee pain.
Alternate Ice and Heat
Ice or cold compresses help in knee pain by reducing inflammation and swelling – especially post an injury, post a workout or during an arthritis flare. However, for chronic pain relief in knee pain of long standing, alternate hot and cold compresses is the best bet. Immerse your knees in hot and cold water alternately every night as a bedtime routine. It is known to relieve knee pain.
Avoiding a fall
You are more prone to falls if you have unstable or painful knees. Cut the risks of a fall by wearing footwear that is stable and has a good grip. Use a walker, a walking stick, hand rails and anti-skid mats or carpets for assistance if required. Avoid walking on unsteady, rocky or slippery surfaces. Wearing a knee brace or a knee splint also goes a long way in preventing further damage to your knees and also helps in making your knees more stable.
Shed some weight
Losing weight will take some load off your knees. Even losing a few kilos will make a lot of difference. Focus on shedding a few kilos, exercise and dietary changes will help you attain your goal. If you are way beyond your ideal weight, don’t feel disheartened. Even a few pounds help.
Picking the right footwear
Doctors always recommend cushioned insoles for people with osteoarthritis or knee pain. Soft and cushioned insoles reduce the stress on your knees and are a must for people with knee pain. Consult your doctor for guidance on the picking the right shoe.
Homeopathy for knee pain
Homeopathy is fast becoming the first choice of treatment for all kinds of arthritis worldwide. With a success and non-recurrence rate of more than 60%, more and more people are opting for homeopathy for several chronic conditions such as osteoarthritis, rheumatoid arthritis, asthma, allergies etc. Homeopathy medicines are safe, chemical and side-effect free and made mostly from natural resources. They bring about a cure in the most natural and gentle way. Opt for Homeopathy for a hassle-free freedom from knee pain!