Read out Knee Pain Dos and Don’ts and explore some exercises you should avoid for knee pain.

Knee pain is a widespread problem. Many old people suffer from this pain due to age factor or weakness. Knee Pain does not only happen in old age group it also occurs in people at a young age due to any accident or sports injury.
It can be cured with multiple treatments including surgery, physiotherapy, exercises or medication. Here is a complete guide that tells you what the dos and don’ts are for knee pain, and exercises to avoid knee pain.

Why does knee pain occur?

Knee pain can occur because of multiple cases like a sports injury, torn cartilage, knee injury, arthritis or many others. Heavy physical activities, sitting in the same position for a long, can also cause knee pain.
Some people can suffer from mild knee pain where as some suffer from severe pain that holds them to do their daily tasks. Here are the dos & don’t that one should consider if having knee pain.

Dos & Don’t of Knee Pain

Knee pain can be managed easily by taking the right actions & avoiding certain things that can result in severe knee pain. The following are the dos and don’ts that can help you to manage the knee pain in a better way.

Dos of Knee Pain

Make a Routine of Daily Exercise

Do maintain a routine of low-impact exercises to strengthen the muscles. Regular yoga and exercise can help you prevent knee pain and give you relief from the existing pain.

Maintain a healthy weight

People with obesity have higher chances of getting knee pain. You should maintain a healthy weight by adding a nutritious diet. Avoiding fast food & eating veggies, high vitamin & protein food can help you to maintain a healthy weight.

Use ice or heat therapy

Applying heat pads or ice pads on the pain area can give you relief from pain. This therapy can help in reducing the swelling and inflammation. Muscles will relax after the heat/ice therapy.

Do consult an orthopaedic doctor

Don’t take the knee pain lightly. If you are suffering from knee pain continuing for 10 days or more then take an immediate consultancy. It will allow your orthopaedic doctor to examine the cause and offer you the right treatment at the right time.

Do wear supportive kneecaps

If you are a sportsperson or a rider, wearing kneecaps is necessary. Knee caps help you to prevent your knees from injury and keep your knees safe in any accident. People with knee pain can also wear the knee cap, which will help in reducing the knee pain and making walks easy.

Dont’s of Knee Pain

Don’t do high-impact exercises

Don’t do high-end exercises that can stretch the knee pain and result in knee severe pain. Exercises like running, heavy lifting, or jumping can put excessive strain on your knee which increases the chances of future injury.

Don’t sit for long or over-rest

Sitting in the same position for a long time can impact on knees and cause knee pain in future, Too much rest can stiffen the knee muscles leading to knee pain in future.

Don’t use inappropriate footwear

Using inappropriate footwear can also lead to knee pain. Avoid wearing heels that have low supports as they increase the chances of falling and the risk of injury.

Don’t eat an imbalanced diet

Diet with low nutrients, and proteins can impact muscles and weaken them. Avoid eating fast food that impacts your overall weight and causes you obesity.

Don’t lift heavy weights or objects

If you have a history of knee pain, avoid lifting heavy objects as they directly impact your lower back & knee muscles.

Knee pain exercises to avoid

Even though exercise is good for overall health there are a few exercises that you should avoid if you are having knee pain. Let’s know in detail about the knee pain exercises to avoid

Jogging or Running

Running or jogging can put stress on knee joints, making the existing pain more severe than usual. That knee pain can contribute to developing conditions like osteoarthritis or patellofemoral pain syndrome.

Exercises that involve Jumping

Avoid exercises like plyometrics, jumping jacks or box jumping, as these exercises require repetitive forceful impact on the knees that can directly impact the knee muscles resulting in pain due to muscle strain

Deep Squads

The squad is very good as a strengthening exercise but when it comes to the deep squad in which your hips go below the heights of the knee can put excessive pressure on knee joints, resulting the knee pain or muscle strains.

Leg Press Machine

The leg press machine can put undue pressure on the knees, particularly if you allow your knees to bend too deeply due to using heavy weight. This exercise can strain the ligaments and tendons around the knee, potentially leading to pain and injury.

High-Intensity Interval Training (HIIT)

Exercises such as burpees, sprints, and jumping movements are included in high-intensity interval training. These exercises can put intense pressure on the knees, increasing the risk of injury and worsening existing pain due to the rapid and forceful nature of the movements.

Knee Extensions

Using the leg extension machine can place excessive stress on the knee ligaments and the patellar tendon. The isolated movement can exacerbate pain, especially if you have patellar tendonitis or other knee issues, as it forces the knee to handle a load without the support of surrounding muscles.

Also Read: Exercises After Total Knee Replacement

Conclusion

We have read about knee pain dos and don’ts and what exercise you need to avoid in knee pain. If you are having persistent pain in your knees then consult an orthopaedic doctor for the right treatment. Consulting with a specialist will let you know the root cause of the pain and offer you the treatment. If you are looking for the best orthopaedic doctor in Jaipur, Dr Sachin Gupta is the best doctor, he has treated (number of patients) + patients and given them a pain-free life.