How to respond to knee pain

When your knees hurt, it is best to rest in bed first. If your knee pain is caused by long-term high-intensity labor, then the situation can be alleviated as long as your knees get effective rest. However, if your knee pain is caused by knee joint disease, you must go to the hospital for X-rays and examinations in time to determine the condition and treat it symptomatically.

What should I do when my knee hurts?

1. Give your sore knees a rest

take a break. This will give your knee time to heal. You only need to rest for 1 or 2 days to relieve minor knee pain.

2. Try the RICE method to treat knee injuries

●Rest for a day or two to allow the injury to heal.

●Ice your knee to reduce inflammation.

●Bundle (wrap) the joint to give it support and prevent fluid accumulation.

● Prop up the joint on a pillow or stool to prevent swelling.

3. Use crutches if necessary

If you feel unsteady on your feet, use something to help you stay stable while you move around. Choose a firm, sturdy cane with a rubber tip that is easy to control. Hold it at a 45-degree angle to ensure it is at the proper height. Using crutches can prevent you from falling and injuring your knee again.

4. Lose weight

Extra weight can increase the strain on your knees and increase arthritis pain and risk of injury. Losing even a few pounds can go a long way toward improving the condition of your knees. For example, you could set a goal to lose 5% of your current weight over the next few months.

5. Consider acupuncture

Research suggests that acupuncture can relieve pain in knee arthritis, although the exact mechanism is unclear. Choose a trained and experienced practitioner.

6. Use hot and cold compresses

If you experience pain in your knee, try applying heat or cold. Moist heat is better for relieving pain than dryness. Take a hot bath or warm a damp washcloth in the microwave. To reduce swollen knees, wrap a bag of frozen vegetables in a towel and wrap it around your knee.

7. Try knee pads or sleeves

Support painful, weak knees with a knee brace, sleeve, or brace. Ask your physical therapist to fit you with one, or put a strap around your knee. A simple, fitted sheath can also provide short-term relief. You can also buy it at the drugstore.

8. Talk to your doctor

You don't have to deal with knee pain on your own. Your doctor may prescribe medicine or give you steroid injections. He or she may also discuss surgery with you to replace worn-out joints or ligaments.

What should you avoid when you have knee pain?

1. Spending too much time on the sofa

Exercise strengthens the muscles around the joints and helps prevent injuries. Once your knee has had enough rest, you need to get off the couch. Swimming or Tai Chi are good choices. But don't overdo it, or your pain will get worse.

2. Slip, trip or fall

Wear good quality shoes to reduce the risk of slipping. Choose low heels with soft rubber soles. Keep your home and stairwells well-lit and clear of obstructions that could trip you.

3. Forgetting to stretch

The muscles around the knee can tighten, which can lead to painful injuries. Daily stretching exercises can prevent painful injuries and muscle aches. Ask your doctor or physical therapist about some simple moves to help you stretch while you walk or do any other activity.

4. Sleeping in the wrong posture

This can make your knee pain worse. Try different positions, and if you sleep on your side, put a pillow between your knees. Do not rest your bent knee on a pillow as this will make it more difficult to relax your leg.

5. Wear and tear on your knees

Doing the same exercise over and over again, like walking up and down stairs every day, can put a lot of wear and tear on your knees. But don't sit for too long. This puts extra stress on your knees and leg bones, which can cause pain.

6. Wearing old shoes that are worn out

Shoes become loose and worn out over time. Don't wear your favorite pair of shoes again after the soles of your feet have worn out. You may find that new shoes that support your feet and ankles relieve your knee pain.