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Beat Knee Pain with these Simple Do's and Don'ts

17 May 2023

Knee Replacement | Dr. Pankaj Bajaj
Beat Knee Pain with these Simple Do's and Don'ts

Knee pain can be a problematic condition that affects people of all ages and lifestyles. Numerous knee pain causes, such as injuries, overuse, or underlying medical conditions, can significantly impact your daily life, making it difficult to walk, climb stairs, or even perform routine tasks.

While some knee pain causes require medical treatment or physiotherapy, there are many ways to manage knee pain by following simple dos and don'ts to help reduce discomfort and improve mobility. By understanding the reasons behind knee pain, you can take proactive steps to prevent it from occurring or worsening. We will provide some essential dos and don'ts of knee pain that you can follow to avoid needing knee pain treatment or physiotherapy for knee pain if the condition is not very severe.

Do: Rest a Sore Knee

Give your knee some time to heal by taking a break. Minor knee pain can be relieved with 1–2 days of rest, but more serious injuries might require longer. If it doesn't improve after a few days, consult your doctor to know the cause of knee pain.

Do: Include RICE Treatment

Give the RICE formula a try to treat a knee injury:

  •      Rest for a few days to heal.
  •      Ice your knee to calm inflammation.
  •      Compress your joint for support & to stop fluid buildup.
  •      Elevate it on a stool or pillow to curb swelling

Do: Use a Cane If Required

Feeling knee joint pain? As you move around, use something to help you stay steady. Select a strong, robust, light cane with a rubber tip and easy-to-grasp handle. To ensure it is of the proper height, hold it at a 45-degree angle. Find one that you like so that you will be more likely to use it.

Do: Watch Your Weight

The strain of extra weight on your knees increases your chances of painful arthritis and accidents. It is among the most common knee pain reason. However, even a small amount of weight loss can help. Set a target to lose merely five% of your current weight around the next few months.

Do: Heat and Cold Treatment

If your knee discomfort worsens, consider applying heat or cold. Dry heat does not relieve pain as much as moist heat. You can microwave a damp washcloth or take a warm bath. In case of swelling after  injury To reduce swelling in the knee, wrap a bag of frozen ice in a towel against the joint.

Do: Try Braces or Sleeves

Use a brace, sleeve, or tape to support a painful, weak knee. Ask your physical therapist to tape your knee or fit you with one. Additionally, a simple knee sleeve can provide momentary pain relief. They are available at the pharmacy.

Do: Support Your Arches

Select shoes that support your arches, or purchase slip-in inserts at your neighborhood pharmacy. Ask your doctor about custom supports if those don't work. However, they may be more expensive and sometimes less effective than over-the-counter options.

These are the best way for Knee Pain Treatment.

Don’t: Stay on the Couch Too Long

Exercise helps you develop sturdy muscles around your joints, which enables you to avoid injuries. Get back out there once your knee has had enough time to rest. You risk experiencing additional discomfort if you push yourself too far.

Don’t: Risk Slips, Trips, or Falls

Reduce your risk of slipping by wearing shoes with good tread. Select flat shoes with a soft rubber sole. Keep your home's stairs and corridors well-lit, and ensure the floors are free of anything that could trip you up.

Don’t: Sleep in the Wrong Position

Your knee discomfort can get worse as a result. If you wish to sleep on your side, try a few different positions and place a pillow between your knees. However, avoid supporting a bent knee with a pillow, as this can make it more difficult to straighten your leg the following day.

Don’t: Wear Out Your Knees

You could experience knee pain because you overload your joints. Your knees might become jarred and worn out from repetitive actions like regular stair climbing. But don't sit still for too long, either. Your knee and leg bone are subjected to additional pressure, which may hurt.

Don’t: Keep Wearing the Same Old Shoes

After some time, shoes can stretch and degrade. Wearing your favorite pair after the support and tread have worn out is not recommended. New shoes that support your feet & ankles and lessen knee pain can be available.

Final Thoughts

You don't need to deal with knee pain alone. Managing knee pain requires a holistic approach that includes medical treatment, exercise, and lifestyle modifications. While the dos and don'ts discussed can help control knee pain. They might advise you about surgery to replace worn joints or ligaments.

Severe cases may require more intensive treatment options, such as Total knee replacement surgery or other orthopedic procedures. At NeemTree Healthcare, we understand knee pain's impact on your daily life and offer a wide range of orthopaedical services to help you regain mobility and quality of life. From non-invasive treatments to advanced surgical procedures, our team of experts is committed to offering personalized care that meets your unique needs.


How to get rid of knee pain fast?

RICE(Rest, Ice, Compression, Elevation), gentle exercises, weight loss, avoiding high-impact activities, and wearing proper footwear are among the ways to lose knee pain quickly.

How to treat burning knee pain?

Some of the ways to treat burning knee pain are:

  •      Rest, especially avoiding jumping and running.
  •      Use ice to reduce swelling.
  •      Using pain relievers for pain management.
  •      The exercises focused on the leg and thigh muscles.
  •      Stretching to lengthen the knee muscle-tendon unit.

How painful is a total knee replacement?

The initial pain is expected after the total knee replacement surgery, but it shouldn't be severe. The initial days after surgery should include the highest pain level, but  your doctor will prescribe pain medication appropriate for your level of pain.

What causes pain in the knee?

Knee pain may result from an injury, such as torn cartilage or a ruptured ligament.

Arthritis, gout and infections are medical conditions that cause knee pain.

What doctor to see for knee pain?

NeemTree is the one-stop solution for your orthopedic needs. They have the best and most skilled panel of doctors to treat knee pain.

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Dr. Pankaj Bajaj

MBBS, MCh orthopedics , DNB orthopedics , MS orthopedics

Know Your Doctor Extensive experience of more than 25 years in......read more