1. You aren’t moving enough. One of the biggest mistakes we see patients with knee pain make is to begin using their knees less.
Contact your provider if: You cannot bear weight on your knee. You have severe pain, even when not bearing weight. Your knee buckles, clicks, or locks.
Making unhealthy lifestyle choices Smoking, for instance, dehydrates the muscles, cartilage, and other soft-tissues in your knee. Being overweight puts extra stress on your knee, increasing your risk for injury. Not getting enough quality sleep also deprives your knee of the rest it needs to regenerate cells.
If you’re suffering from arthritis or a minor knee injury, you should take care to treat pain flare-ups. Treating the pain when it happens can help manage it. Follow the “RICE” procedure — rest, ice, compression, elevation — to calm your knee pain. If your knee hurts, stop what you’re doing and rest.
The outcome can be discomfort, pain, and a higher propensity for knee injury. In this article, Dr. Marc Jacobchick helps to unpack the #1 mistake that makes bad knees worse – a lack of exercise.
– Rest. Take a break from your normal activities to reduce repetitive strain on your knee, give the injury time to heal and help prevent further damage. …
– Ice. Ice reduces both pain and inflammation. …
– Heat. …
– Compression. …
– Elevation.
Contact your provider if: You cannot bear weight on your knee. You have severe pain, even when not bearing weight. Your knee buckles, clicks, or locks.
– Applying ice.
– Taking a pain reliever.
– Using a heating pad.
– Stretching.
– Foam rolling.
– Using a massage gun.
– Resting.
– Modifying your workouts.
– Rest your knee joint. Stay off your feet as much as possible. …
– Switch to low-impact movement. Stay active but try movement that’s easy on your knee joints. …
– Ice your knee. Wrap a bag of ice cubes or frozen vegetables in a towel. …
– Wrap your knee. …
– Prop your knee up. …
– Try pain relievers.
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