6 Ways to Get Rid of Knee Pain
By Amber Page
Whether you're an avid gym goer, a weekend warrior, or a casual exerciser, knee pain can put a serious dent in your activities.
But you don't have to let knee pain take over your life or take away your ability to exercise. You just have to learn how to fight back.
Start with 'RICE'
This four-step process can help get your pain under control and on its way to healing. First, rest your knee -- if you're in pain, pushing through a workout is a bad idea. Apply ice for 15 to 20 minutes a few times a day to bring down swelling, and put on a compression bandage. And through it all, make sure you elevate the injured knee.
Warm It Up
After the first two or three days, you can also use heat to help your knee feel better. Take a warm bath, or use a heating pad or warm towel.
Get Some Gentle Exercise
Once your knee is beginning to feel better, start exercising again. Cardio and weight training can strengthen the muscles around your knee and help prevent further injuries.
The key is gentle, low impact exercise. Biking, swimming, and walking are all good bets. Running and high impact aerobics should stay off the table for a while.
Don't Forget to Stretch
Before beginning any exercise, take the time to do some stretches that focus on the calves, hamstrings, and quadriceps.
Get the Right Shoes
If you're exercising in shoes that lack support, you could be exacerbating the problem. Invest in a good pair of gym shoes meant for the type of exercise that you do -- and get fitted by a professional.
It's also important to wear supportive shoes as you go about your normal daily life. If you routinely wear high heels -- or worse, stilettos -- now is the time to invest in some good flats. The added inches your heels give you aren't worth the long-term consequences to your knees and other joints.
See a Chiropractor
A chiropractor can use gentle adjustments to the knee to help decrease pain, increase joint motion, and improve nerve function so your body can heal naturally. Depending on the cause of your pain, your chiropractor may also recommend other treatment options, such as exercises that can help you recover or ice therapy to bring down inflammation. Whenever a joint is the issue, a chiropractor should be on your to-do list.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Murphy, Texas.