How To Care For Your Knees:The Do’s and Don’ts!

Do’s

Dont’s

Knee pain can bring a lot of trouble for sportsmen. And enduring the pain is not something that should be done. So here are a few do’s and don’ts that will help you stay healthy and fit.

Keep a Check on Your WeightBeing overweight can put additional strain on your joints and legs. That’s why maintaining a healthy weight will reduce the pressure on the knees.

ExerciseIndulge in exercises that strengthen the muscles and joints near the knees. You can try cardio, swimming or cycling too.

Warm up and StretchBefore workouts or training sessions, make sure you relax the sti� muscles and reduce the tension in the body so that the muscles are not injured easily.

Apply RICE(Rest, Ice, Compression, Elevation)This is a good strategy for a minor injury or an arthritis flare. Rest well, apply ice on the inflammation, tie compression bandages and keep your injury at an elevation.

Don’t Ignore the PainIf you have tried RICE and the pain hasn’t stopped for 2-3 days then consult your doctor immediately, don’t

ignore the pain!

Avoid Wearing Wrong ShoesWear cushioned soles, low-heeled shoes to relax the

pressure on your knees. Avoid wearing worn-out shoes and high heels.

Avoid Jarring Your JointsIndulging in high-impact sports like running, jumping,

lunges,and deep squats will have adverse e�ects on your knees and might strain them.

Avoid Resting Too MuchResting too much might sti�en your muscles and make

it di�cult for you to move. Keep moving your legs to strengthen the muscles and ligaments around the

knees.

If the knee pain still persists then you can schedule an appointment with Dr. Bagwe,orthopedic surgeon and lower extremity specialist in St Louis and Chesterfield.