Ten Must-know Tips to Relieve your Knee Pain

The human knee is one of the most under-appreciated parts of the human body. We need it to walk, run, sit, kneel, jump and to do just about everything else. Yet we hardly know it is there – until we injure it and it is no longer functioning as it should. Many people, especially sports men and women, believe the best thing to do with a knee injury is to carry on. They call it ‘running through’ the pain. This can do more harm than good. Instead, you need to take action to relieve the pain before more damage occurs. Here are 10 tips to help you relieve pain in your knees.

Knee support
More often than not, knee injuries are caused by strain and overuse. If the injury is relatively minor, it can be relieved by wearing a knee support or brace at certain times, such as during exercise. There is a wide variety on the market. Check out sports injury relief specialists Optomo Australia for some options. They also have a great competition out at the moment for any budding fitness gurus, which you can check out at their Optomo Competitions page.

Cold treatments and warm showers
Ice packs in the first 72 hours after a knee injury are highly effective in relieving pain. Once you have taken the pain away, a warm shower will help relieve any associated swelling.

Pain relief ointment and spray
Another option is to coat the knee with an over-the-counter menthol treatment. They come in ointments, sprays and patches. If you are not sure what is right for you, check with the pharmacist.

If a supportive bandage isn’t providing enough relief, try physical or occupational therapy from a physiotherapist or sports doctor. The specialist will develop an exercise program to suit your abilities and provide tips on how to avoid similar injuries in the future.

Look at your feet
People who roll their feet inward when they walk will often find themselves with knee problems. This can easily be fixed with supportive shoes provided by sports medicine specialists, chiropractors or orthopaedists.

The additional burden placed on the knees due to weight problems is a growing issue. If you feel you are a little above what is considered a healthy weight and it is affecting your knees, talk to your doctor about a healthy diet and exercise program.

Knee-friendly exercise
Look for a workout program that avoids stress on the knee such as easy walking and swimming. Do not go running or jumping if your knee is already causing you pain.

Get Enough Rest and Relaxation
It might be in the mind, but doctors say patients who are relaxed after an operation require less pain relief and heal faster than those who are agitated and stressed. Take time during the day to rest and recover.

Make Sure You’re Getting Enough Sleep
Similarly, a lack of sleep can increase aches and pain in all parts of the body, including the knees. Get a good night’s sleep and you will be feeling better in no time.

Prescribed pain relief
If the pain gets too much, you may be forced to see a doctor and seek some prescription medicine in the form of tablets or even injections. This should be a last resort after trying other possible remedies.

These are just a few ideas to both prevent and relieve knee pain. Start with the simplest option and move up the list until you find something that works. If pain persists, it might be time to see a doctor.


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