How to Ease Knee Pain
Knee pain is often due to factors such as overuse of the knee joint, poor stretching, or inadequate form from a physical activity. Additionally, being overweight attributes to increased risk of problems that lead into knee pain. While these causes may seem detrimental to overall knee health, knee pain however can clear up with proper self care. By following these steps you can ease any knee pain you may have.
Instructions
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Lose weight. If you are overweight, follow a diet plan and stick to it. Losing extra pounds can dramatically lessen knee pain by easing the load on your knee joints. Losing weight can also reduce your risk of developing osteoarthritis.
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2
Strengthen your muscles that support your knees. The main muscles you need to strengthen are your quadriceps (muscles on the front of your thighs). Weak thighs can cause knee pain and increase your chances of getting osteoarthritis. Sit in a chair and slowly raise your legs with ankle weights. Consult your physician before beginning any knee exercises as other muscles in the leg can affect how your knee aligns.
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Take an over the counter pain reliever such as aspirin or ibuprofen. Follow the directions on the bottle for proper dosage instructions and don't take more than the bottle recommends. These medications can have side effects if taken for long periods of time.
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Apply an ice pack directly to the knee. Ice can reduce inflammation and pain in your knees. Wrap the ice pack with a clean, thin cloth to protect your skin. Apply the ice pack to your knees for about 15 minutes three times daily. Keep your knee elevated while you ice it to further reduce inflammation.
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See a physical therapist if the knee pain is too disruptive to daily living. Physical therapists are experts that can teach you the techniques and exercises for relieving joint pain. Consult your doctor for a referral to the proper physical therapist for you.
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Tips & Warnings
You must consult your physician before embarking on self treatments for knee pain or starting an exercise program. Your doctor will help you determine the correct medications and exercises for your particular situation.
