People often suffer from long-term or short-term knee pain and it affects them in their daily activities. If the knee pain is not treated on time it can turn into severe damage to the knee joint. The main reasons behind knee pain are injuries or arthritis that can affect both youngsters and older patients.
This article will discuss several tips for knee pain. We will also discuss various tips to ease knee pain in old age when most people are likely to suffer from knee pain. If you are facing knee pain then this article will help you to ease your pain.
6 Walking Tips That Can Ease Knee Pain
Walking plays a major role in knee pain where wrong considerations can make the pain worse.
The following are six walking tips that can help you ease your knee pain:
- Always start with a warm-up
- Find the right shoes
- Carefully choose your walking surface
- Aim for 6000 steps per day
- Increase your mileage gradually
- Use cold packs after walking
Tips For Knee Pain Relief
Self-management strategies such as exercise and dietary advice are important components of management for many patients with knee pain. Evidence shows that patient education about their condition is helpful for both those with traumatic and non-traumatic knee pain.
The following are some tips to help your knees feel their best and for knee pain relief:
- Don’t rest too much
- Regular exercise
- Don’t risk a fall
- Rest, ice, compression, and elevation (RICE)
- Don’t overlook your weight
- Don’t let your shoes make matters worse
Tips for Arthritis in Knees
Arthritis, one of the most common human conditions affecting mobility, has many factors associated with it. Some of these are chronic such as past physical injury while others are acquired such as joint replacements, aging, and repetitive movement. These issues may also be influenced by nutrition. Most knee osteoarthritis (OA) patients have multiple comorbidities and end-stage renal disease (ESRD).
Knee pain is a common problem, both in older and younger patients. Osteoarthritis (OA) is the most common cause of knee pain and can occur as a result of injury, OA Osteoarthritis or joint instability. Currently, patients who suffer from knee pain may be offered surgery to improve the alignment of the knee joint. It is also commonly performed to prevent recurrence of symptoms following a total knee replacement.
The following are some tips for knee pain or Arthritis in the Knees:
- Weight loss
- Strengthening Exercise
- Pain relievers and anti-inflammatory drugs
- Injections of corticosteroids or hyaluronic acid into the knee
Anti Inflammatory for Knee Pain
For Knee pain, there are various anti-inflammatory available. The vase medications are both oral and injectable depending on the source of the pain. For most knee pains, the medication is divided into two anti-inflammatory categories and pain relievers. Some of the best anti-inflammatories are NSAIDs – nonsteroidal anti-inflammatory drugs.
These inflammatory include the following:
- Ibuprofen (Advil, Motrin, Nuprin)
- Naproxen (Aleve, Anaprox, Naprosyn)
How to Prevent Knee Pain in Old Age
As we age, our physiological function changes and so does our level of mobility. Muscle and connective tissue mass also decrease with age, resulting in decreased flexibility and a decline in strength. Knee pain is common among older adults and associated with impaired function. With aging, knees tend to develop wear and tear which could result in degenerative changes that lead to osteoarthritis (OA).
1. Eat anti-inflammatory diet
For older people, it is highly beneficial to eat an anti-inflammatory diet. Processed foods including white flour and sugar, dairy products, high meant diet and eggs are inflammatory diet foods. Older people should try an anti-inflammatory diet such as a plant-based diet such as fruits and vegetables, fish, whole grains, 8 glasses of water, etc.
2. Maintain a healthy weight
Patients with heavy weight face more stress on their knees as compared to patients with less weight. Hence, you must maintain a recommended weight to prevent knee pain in old age.
3. Stay active every day
In old age, people often stop physical activity which results in stiffness and knee pain. It is highly beneficial to maintain a daily exercise routine. Even a morning walk can help you ease your knee pain for both the short and long term.
Knee pain is a common problem among both young and older people. But with proper exercise, diet and overall health, it is possible to ease knee pain. If you occasionally feel knee pain, you must consult with your doctor about it and take the right prescriptions. People who routinely exercise and do physical activities are less likely to suffer from knee pain.
There are various anti-inflammatory medications available to ease knee pain. For people with sensitive knees, it is important to take safety considerations while walking. We hope this article helped you to know about some effective ways to help ease knee pain
Dr. Kundan K Jha
MBBS - DNB Orthopaedic Surgery - FIJR, FIAS
Dr. Kundan Kumar Jha is a Sport Injury Specialist,Sports Medicine Surgeon and Joint Replacement Surgeon in Banjara Hills, Hyderabad and has an experience of 7 years in these fields. Dr. Kundan Kumar Jha practices at Regenio Lakki Scope Orthopaedics in Banjara Hills, Hyderabad. He completed MBBS from UCMS in 2015 and DNB - Orthopedics/Orthopedic Surgery from National Board of Examination, India in 2020.