Joint pains, especially knee pain, are increasing among people. When there are problems that affect our joints or the areas where bones meet, one may experience uncomfortable pain along with other symptoms like swelling and stiffness.
Our knee is the largest and strongest joint in our body. It is also among the most common pains that most people face, from the elderly to the young. According to experts, it happens when there are issues that affect our joints, leading to symptoms like swelling and stiffness.
Reasons for Joint Pain
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Excess weight may put extra stress on weight-bearing joints, thereby increasing the risk of pain and arthritis.
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Joints naturally wear down over time, increasing the likelihood of pain and stiffness with age.
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Low vitamin D levels may trigger joint and muscle pain.
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Sprains and strains or tearing of ligaments and tendons, respectively, often occur from falls or sports-related incidents.
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Fractures can affect the joint to which it connects.
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Inflammation of the tendons around the joints can cause pain and tenderness around the joint.
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Osteoarthritis is a degenerative condition where cartilage wears down, causing pain and stiffness.
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Rheumatoid arthritis is an autoimmune disease where the body’s immune system attacks the joints, leading to inflammation and pain.
Strong knees, strong life! But when one suffers from joint pain, it is time to adopt some lifestyle changes. Here are a few tips to prevent damage to our knees.
How to Keep Joints Healthy?
Maintain a Healthy Weight
It is important to maintain a healthy weight as extra weight strains our knees, making them weak and causing joint pain. According to experts, it is important to keep your weight in check, and for that, make sure to make a few lifestyle changes, like regular workouts and avoiding sitting for a long time.
Stay active
It is important to stay active, not just to keep fit but also to avoid high-impact strain on your knees. Low-impact exercises like cycling, swimming, and walking – all of which help lubricate joints – are the best ways to take care of your knees. However, intense running or jump squats that accelerate the tearing along your knee joints can be avoided.
Build muscles
Our knees need the support of surrounding muscles like the quads, hamstrings, and calves. So, to make them stronger, we must work on these areas by regularly doing squats, leg lifts, and curls at least twice or thrice a week. Also, one must take care of their posture, which can be one of the reasons why the knees get pressurized daily.
Wearing the right shoe is important.
To protect your knees, prioritize shoes with good cushioning, arch support, and stability. Avoid wearing high heels all the time and opt for shoes that are flexible at the ball of the foot, offering a snug, but not tight, fit. It is further advised to use orthotics or shoe inserts for additional support and cushioning. Always make sure your shoes fit well, with enough room in the toe box and no heel slippage. Choose shoes that bend at the ball of the foot to allow for natural movement.
RICE method for injuries
The RICE method is a commonly used approach for managing knee injuries and pain. It stands for
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Rest
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Ice
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Compression
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Elevation
This method helps reduce swelling, pain, and inflammation by providing immediate treatment for injuries, tendinitis, and bursitis.
Knees should be the priority.
Your knees should be a lifelong focus. And so, you must adopt habits that minimize stress on your knees and strengthen the surrounding muscles. To consult a specialist – CLICK HERE!
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
