Knee pain is a common condition in all ages and can be very limiting due to the inability to move. There may be several factors, such as an underlying disease or injuries such as sprains, strains, and others. Therefore, it is of utmost importance to be evaluated by a specialist to receive appropriate treatment. However, general guidelines can be followed to help alleviate the discomfort caused by this condition. Dr. Oscar Chigne, rheumatologist at our clinic, gives us some self-care tips to protect our 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 the loads on the knees due to better distribution of the weight supported by the legs.
• Swim or walk on a regular basis. These exercises are highly recommended. It is wise to start your routine with warm-up and stretching exercises and end it with cool-down exercises.
• Maintain an appropriate weight. Being overweight is one of the main risk factors for early osteoarthritis; four kilos of excess weight put eighteen kilos of pressure on your knees. Avoiding excess weight and following a proper diet helps prevent the onset and progression of osteoarthritis.
• Wear proper footwear. The use of inadequate footwear generates stress on the knees during bending movements and ambulation. Therefore, it is advisable to wear comfortable, lightweight, low-heeled, thick-soled shoes to redistribute body weight and reduce joint stress.
• Avoid prolonged postures. Sitting or standing for long periods of time causes joint fatigue and generates discomfort. Likewise, you should avoid overloading your joints by walking on uneven terrain or carrying excessive weight. For example, use the elevator instead of the stairs or use a cane for support depending on your individual case and circumstances.

Dr. Oscar Chigne
Rheumatologist at Clínica Ricardo Palma