Knee pain isn’t just about swelling and stiffness. It can dramatically alter your quality of life and happiness. If you’re struggling with recurring arthritis, or trying to recover from a recent knee injury, here’s some steps you can take to help relieve your knee pain.
If you’re dealing with a short term knee injury, the good news is the pain is likely only temporary. The bad news is the pain is going to be severe.
For short term injuries, you can use cold and hot therapy to reduce the pain and swelling. You’ll want to ice your knee for 15-20 minutes, three times per day. Followed by heated treatment like a warm bath, or wrapping your knee in a heated towel for 15-20 minutes.
For longer term knee stiffness, like arthritis, cold/hot therapy becomes very inconvenient and difficult to do 3-6 times everyday. You can use menthol creams to help reduce arthritic pain, for a short term pain relief.
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When you have aching and sore knees you really don’t have much motivation to move around. Your knees are killing you, so hearing the word “exercise” can invoke some pretty strong language.
The reality is, your knee and joint pain will worsen with prolonged inactivity. If it’s just a bump or a bruise, it will heal on its own. If it’s internal problems with the joint or cartilage it will get worse if you don’t exercise and choose to remain inactive.
Tai chi, swimming, cycling machines, and short walks are low impact exercises that will reduce the pain and stiffness.
Lose A Few Pounds
Your knees are under constant stress, resulting in a correlation between excessive body weight and knee pain. Every pound you lose reduces the workload for your aching knees, and is often all that’s needed to experience an improvement in knee pain and stiffness.
Get New Shoes
It doesn’t always seem like an obvious connection between knee pain and your shoes, but it matters. Using cushioned shoes or insoles can help reduce the stress on your knees.
See Also: Losing weight without exercise
Everyone has good days, and bad days. Most people will also have a time of day when their knee pain is at it’s worse. You should try to be proactive in these recurring moments, and have a plan ready to reduce the pain and stiffness.
Don’t wait for the pain to become unbearable.
A simple treatment of ice, compression, and elevation is incredibly effective to relieve short term arthritic pain.
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