10 TIPS TO PROTECT YOUR KNEES AND RELIEVE PAIN
STAYING HEALTHY IS PART OF STAYING SAFE.
We’ve all spent the past few months taking extra precautions in
order to stay safe. But right now, staying healthy is just
as important. That’s why we’ve made it safer to return for
treatment for painful arthritic joints and get back to an
active life.
HackensackMeridianHealth.org/GetOrthopedicCareNow.
Exercise is an important part of a healthy
lifestyle. But when your knees hurt, it can
be hard to motivate yourself to get moving.
However, for most people, knee pain isn’t a
reason to stop exercising — it can be good for your
knees. The key is working out in a way that is safe
for your knees.
“If you feel sore after an activity, don’t panic,”
advises orthopedic surgeon Anthony J. Costa, M.D.,
director of the Total Joint Center at Hackensack
Meridian Riverview Medical Center. “The purpose is
to make your muscles sore, so that you get stronger.
That is a sign that the exercise is doing its job.”
6 TIPS TO RELIEVE KNEE PAIN
When knee pain emerges, try these at-home
remedies:
Switch up your routine. Stop doing the activity that
brought on your knee pain, if possible. If you’ve been jogging, for example,
try biking or swimming instead, which are easier on knee joints.
Rest. Avoid putting weight on the affected knee.
Apply ice or heat. Cold packs (not directly on skin) several times a day for
Compress. Wrap the painful knee snugly but lightly in an elastic bandage or
thin knee sleeve.
Elevate. When possible, rest with your affected knee higher than your heart.
Medicate.
ibuprofen or naproxen can reduce pain and swelling.
Unless you have arthritis or a knee injury, there is nothing inherently
dangerous or problematic about most exercises. Use common sense: If you
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ORTHOPEDIC
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4 WAYS TO PROTECT YOUR KNEES
Warm up and stretch. Before exercising, start with a
engages all your muscle groups and gets your blood
This helps protect your muscles and joints from injury.
Stick to low-impact exercises. Trade high-impact
activities for low-impact ones, such as cycling,
swimming, and using the treadmill or rowing machine.
decreases the risk of injury.
Don’t exercise on hard surfaces. Sidewalks and
asphalt surfaces offer little shock absorption and can
be hard on your knees. A slightly bouncy surface—like
a treadmill or a soft running track—softens the impact and is more forgiving.
Avoid bending your knees too much. Exercises such as lunges, burpees
and squats put a lot of pressure on your knees. For someone with knee pain,
these movements will create more pain. Stay at a half squat (90-degree
bend) or less.
And the best tip of all? Find an activity you love to do. And do it. “Exercise
physical,” says Dr. Costa.
WHAT IF PAIN DOESN’T SUBSIDE?
In most cases, knee pain will improve with home remedies. If it doesn’t
after several weeks, see a doctor. Various non-surgical treatments can be
considered, including steroid injections or physical therapy. An orthopedist
solution is considered. If surgery is recommended, you can be assured that
hospitals have special cleaning and disinfecting procedures in place to keep
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