Knee pain is a common condition in all age groups and can be very limiting due to the inability to move that it causes. There may be several factors, such as an underlying disease or injuries such as strains, sprains, among others. That is why it is of the utmost importance to have a specialist evaluate you in order to continue with an adequate treatment. However, general self-care guidelines can be considered to alleviate the discomfort caused by this condition. This time, Dr. Oscar Chigne, a rheumatologist at Clinica Ricardo Palma, will give us some tips to take care of our knees.
5 self-care recommendations
Here we give you 5 recommendations to take care of your knees:
- Perform low and medium impact exercise: This will help increase muscle tone with better blood flow and flexibility, relaxing and protecting the joints by reducing loads on the knees due to a better distribution of the weight supported by the legs.
- Swimming or walking on a regular basis: These exercises are highly recommended, although it is prudent to start the routine warming up and stretching and end it with cooling exercises.
- Maintain an adequate weight: Being overweight is one of the main risk factors for early osteoarthritis; since, ten pounds of excess weight puts forty pounds of pressure on the knees. Avoiding being overweight and following a proper diet helps prevent the onset of osteoarthritis and its progression.
- Wear proper footwear: Wearing improper footwear puts stress on the knees during leg bending movements and ambulation. For this reason, the use of comfortable, light, low-heeled shoes with a thick sole is favorable for the effects of redistributing body weight and reducing joint tension.
- Avoid staying in prolonged postures: Sitting or standing for a long time causes joint fatigue and discomfort. Likewise, joint overload should be avoided when wandering over uneven terrain or carrying excessive weight, thus preventing situations of joint stress; for example: using an elevator instead of stairs or using a support cane, according to the case and individual circumstances.
Dr. Oscar Chigne
Rheumatologist at Clínica Ricardo Palma