How to Help Knee Pain
It's a cosmic joke that out of all the bones and joints in the human body, pain in your knee is the worst. Knee pain affects more than 50 million people daily, and knee injuries occur in one out of three auto accidents. If you've had an injury to this vulnerable spot, there are a few things you can do to help make it feel better.
Instructions
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Take the weight off. Carrying around your body weight is a major reason why knee pain doesn't go away. For every 10 pounds you're overweight, your knee carries an extra 60 pounds of pressure.
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Go for over-the-counter remedies. Try some of the muscle rubs that are available. These rubs can produce heat that can help relieve the pain. Take some Ibuprofen. It can reduce swelling and provide pain relief. Acetaminophen is also a great pain reliever, but it does little to help relieve inflammation in the knee.
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Do some strengthening exercises. Making those muscles and ligaments as strong as possible can help prevent knee pain later on. For optimal knee health, the quadriceps (front thigh muscles) and hamstrings are the muscles that you need to build up. Try sitting flat on the floor with your legs straight out. Roll up a towel and place it under the injured knee, then practice tightening up the muscles in that leg.
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Remember RICE: rest, ice, compression and elevation. Follow this method for 2 to three hours after the injury, or any activity that may have strained the knee area. Don't forget the ice; it can really help the injured area.
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Check out your shoes. Shoes wear out faster than you think, and often can't handle the activity you are trying to do. Buy running shoes for running and walking shoes for walking, and make sure that if you run more than 25 miles a week that you replace your shoes every two months.
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Tips & Warnings
Don't underestimate the power of a good stretch before any physical activity.
If you hear a popping sound from your knee area and have sudden, severe pain, see your doctor immediately. You may have torn cartilage, torn a ligament or both.
