This Article is About
knee pain
knee problems
reflexes
fracture
knees
arthritis
How To Relieve Knee Pain--7 Powerful Tips
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Just think if we didn't have knees, just imagine what we wouldn't be able to do, things like, walking, riding, running around.

What about when you visit the Dr. He wouldn't be able to test your reflexes. And we wouldn't be able to bend down.

We need them but it's a fact of life that we have so much trouble with them. You see so many footballers and skiiers with knee problems.

We can have problems even in every day activities like, doing the floors, or bending down to pick something up or if we have to kneel down for something.

At the sign of pain, it's oftern the onset of overuse syndrome or arthritis. We can also sustain an injury a fracture or just a strain or sprain. Arthritis is very common and the poor old knee is very suseptible to this. Here are 7 tips to relieve this pain.

1. Pedal For Knee Health

If you have pain in your knee then there are steps you can take to help it. One really good way is to pedal, if you have a static bike then some riding and pedaling will strengthen your muscles around the knee area. It's good because there is no hard impact on the joint.

When riding be sure to set the tension at a minimum setting so that it is not too hard for your knees. Also you should set your seat so that the knees are slightly bent when the pedals are closest to the ground.

2. How To Sit

With knee pain and sitting down, it's not how long you sit it's the way in which you sit. So be aware of how the knees are flexed, if you're sitting for a lengthe of time try and straigthen them out so that the knee cap is disengaged from it's groove and this alleviates the pressure.

3. Shoe Inserts

Another good way to help relieve your knee pain is to use shoe inserts or supports in your shoes. This is especially so if you have fallen arches or you overpronate. Over pronation means you will walk and stand on the inside of your foot a lot more than your supposed to.

4. Don't Over Do It

When your knee is getting better, and you start to return to normal duties, don't over do it. Take it easy, be aware of there still could be some pain. Do not go back to any strenuous sport to quick, wait for a while and see your Dr. first. Stop taking your painkillers that you are taking and that way you'll know if your knee is better as it won't be masked by the painkillers.

5. Slowly Goes It

Try and not to do any activity that might aggravate the knee, so that means running and jumping and racing up and down stairs are out. And avoid long sitting and go for escalotors instead of stairs.

6. Strengthen Your Thighs

If you strenthen your thigh muscles, this will in turn help protect your knees. You can do this by trying this simple exercise. They are known as lunges, step forward, bending the knee on the front leg, keep the back leg straight, Hold this for about 10 seconds, return to your original position, then repeat with the other leg. Do 3 sets of 12 to 15 reps per leg each day.

7. Bend When You Stand

If you lock your knees, this puts undue pressure on an already painful joint. Instead, try bending your knees just a little as you stand up. Initially you'll feel as though you are squatting. Even though you have only move say an inch.

If you look in a mirror, you probably wont' even see it, howeve the more you do it the more it will become natural and it's a whole lot better for your knees.

Hope this helps you with your knee pain, keep up your pain management and you will overcome this problem.


Street Talk

Cisco H.  

Thanks for the article! I'm actually going through some knee pain right now because of overtraining, but I can't stop going to the gym. The alternatives your offer are really great. Thanks!

Reply
  about 9 years ago
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