Knee pain can be a debilitating issue that affects people of all ages. Whether it is caused by an injury or a medical condition such as arthritis, knee pain can significantly affect your quality of life. At Personalized Orthopedics of Palm Beach, we believe in providing personalized care to help you live an active, pain-free life.
Here are some tips to help manage knee pain and improve your overall knee health.
It is easy to think that staying cocooned in bed is the best way to relieve knee pain;however, it is just temporary. Exercise is one of the best ways to manage knee pain and gives you apermanent solution to your knee pain. Start with low-impact exercises such as walking, cycling, and swimming help to strengthen the muscles and improve flexibility while reducing pressure on the knees. Once you feel more confident in your strength and stamina, strengthen the muscles that help stabilize your knee. These include:
- Quadriceps Muscles: The quadriceps or quads are your upper thigh muscles and the biggest groups of muscles in your body. They play a crucial role in keeping your knee stable and pain-free. Try doing leg extensions, lunges, and squats to strengthen your quads. Make sure to eat a healthy and proteinaceous diet so your muscles keep growing.
- Hamstring Muscles – The hamstring muscles make up the back of your thigh. There are also important in keeping your knee strong and resistant to pain. To engage your hamstring, try lying curls and straight leg deadlifts. These two exercises, if done properly, would be enough for your knee.
The top pick exercises for reducing knee pain is the wall sit. It is a simple exercise that can be done anywhere. Simply put your back against a wall and get into a chair position. Hold the position for as long as you can and repeat four to five times. This exercise will strengthen your quads, hamstrings, and ligaments around your knee.
Being overweight puts significant pressure on your knee joints, leading to more pain and discomfort. Maintaining a healthy weight is crucial for joint health. By reducing extra body fat, you will be taking the weight from your knees, which will, in turn, ease the pain.
Use Appropriate Footwear
The kind of shoes you wear is crucial when it comes to knee pain. Wearing ill-fitting shoes or footwear that doesn’t provide enough cushioning can cause more strain on your knees, leading to pain or making it worse. Invest in shoes that have a supportive sole and properly fit your feet.
Ice It Down
Applying ice to your knee is an excellent way to reduce inflammation and alleviate pain. Ice packs can be applied at 15-minute intervals several times a day, as needed.
Consult With an Orthopedic Specialist
When knee pain is persistent or has an underlying cause, such as a meniscus tear, ACL tear, or arthritis, it’s best to consult with an orthopedic specialist. An orthopedic specialist will be able to diagnose the underlying issue and recommend treatment options, such as physical therapy or surgery, where necessary.
Comprehensive Knee Pain Treatment in Palm Beach
At Personalized Orthopedics of the Palm Beach, we understand the debilitating impact that knee pain can have on your quality of life. That’s why we offer comprehensive knee pain treatment options that are tailored to your specific needs. Our team of highly-trained orthopedic specialists uses the latest scientific advancements and state-of-the-art technology to accurately diagnose and treat the root cause of your knee pain. From non-invasive therapies to surgical procedures, we provide personalized treatment plans to improve your mobility, function, and overall comfort.
To learn more about our services and how we can help you, call us today at (561) 733-5888. If you would like to schedule a consultation, fill out our convenient online appointment request form.