6 Easy Tips to Manage Knee Pain This Fall
Fall is here, and the holidays are right around the corner. From baking holiday cookies to playing family football games, you’re going to want to be able to move around this season. Dr. Burke Orthopedics understands that knee pain can cause people to be held back from their favorite activities, so we’ve laid out some tips to help prevent knee pain this fall:
While exercise can seem intimidating for those with knee pain, it is an important factor to controlling it. Low-impact cardio exercises such as walking or water aerobics strengthen the muscles that support the knee and can increase flexibility. By strengthening these muscles, you are providing additional support to your knee and decreasing the amount of pain-inducing stress. Weight training and stretching are also good exercise options, but make sure to keep an eye on how your body is responding to these exercises, as they can result in muscle strain.
- Keep an Eye on Your Weight
Being overweight increases the amount of stress placed on your knee. Losing weight can help alleviate knee pain. However, this does not mean you need to lose a dramatic amount of weight to decrease pain in your knee. Even small changes will help. Check the internet for diet plans that can help keep you on a healthy track during the holidays.
- Don’t Take It Too Easy
While knee pain can cause people to feel as though they must constantly be resting, too much rest can actually increase knee pain. Resting weakens the muscles surrounding the knee which means they are not as efficient in support the joint. There’s nothing wrong with taking some time to rest your knee, just make sure not to overdo it.
- Consider Acupuncture
The practice of acupuncture has been around for thousands of years. The needle placement used in acupuncture sends a signal to the brain to release endorphins and enkephalins. These neurotransmitters are believed to reduce the sensation of pain. Additionally, acupuncture promotes the release of cortisol which can help control inflammation in the affected joint.
- Use Temperature to Your Advantage
If you have recently suffered a knee injury that is causing pain, use an ice pack on the joint within the first 48 to 72 hours after the injury occurs. Aim to do this for 15 to 20 minutes, three to four times a day. After 72 hours, switch to heating the joint for 15 to 20 minutes, three to four times daily.
- Prevent Falls
Knee pain can make falling more likely which can cause more damage to your knee and increase the amount of pain experienced. Prevent falls by assuring your home is well-lit, using hand rails when going up or down stairs, and using a sturdy stool if you need to reach something from a high shelf.
At Dr. Burke Orthopedics, we know that managing knee pain is crucial to getting back to doing the holiday activities you love. We are a leading name in Orthopedics in the Pearland, Texas, area, and can help get you back to your life with minimal downtime. Give us a call at (713) 436-3488.