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Achy Knees? Try These 5 Activities

When every step is painful, it's hard to enjoy daily life and social activities. Fortunately, there are things you can do to help remedy some short- and long-term knee problems. 

Here at our office in Oklahoma City, Oklahoma, Dr. Jeremy Woodson and our highly trained staff can address all your orthopedic needs from shoulders to knees and more. Whether you're looking for state-of-the-art, evidence-based treatments or preventive care, we can help everyone from children and adults to elite athletes.

Knee pain

Knee pain is common and can be caused by a wide variety of issues ranging from an injury like a sprain, strain, or tear to an infection or arthritis. While often minor issues resolve on their own, it's important to seek medical help if the pain is severe, ongoing, or doesn't improve after a few days. 

For people with chronic pain, there are steps you can take to help reduce your discomfort. Here are five options that can help.

#1 Stay active

It may sound counterintuitive when you're in pain, but staying active is an important step in dealing with knee issues. Physical exercise can help improve the cartilage tissue health and strengthen the leg muscles which support the joints. Good low-impact choices are walking, swimming, water aerobics, tai chi, and yoga.

#2 Engage in strength training

Strong muscles surrounding the knee can assist in stabilizing the joint and decreasing the shock it experiences when participating in weight-bearing activities like standing and walking. When a joint is well-supported, it experiences less wear-and-tear and friction. Step-ups and squats are all good exercises to help strengthen your leg muscles.

#3 Consider posture and support

Try to practice good posture when sitting and standing. Evaluate chairs and couches to make sure they aren't too low or soft so as to be difficult to stand up from. Wear supportive shoes that encourage proper positioning of the knee. Get up and move around periodically to keep the joints limber.

#4 Eat healthily

Carrying extra weight not only puts more stress on your knees but also increases inflammation throughout the body. Whether you are overweight and need to lose a few pounds or are at a healthy number and want to maintain it, strive for a healthy diet full of vegetables, fruit, and fiber while avoiding foods with excess fat and sugar.

#5 Practice PRICE (protection, rest, ice, compression, and elevation)

When an injury first happens, it's important to take steps to promote healing. Use ice on the first day to help lessen inflammation and swelling. Rest — in particular, take a break from the activity that caused the pain — to encourage healing. Wear knee support or a bandage to assist in reducing pain levels. When possible elevate the leg to reduce swelling and promote circulation.

If knee pain is impacting your daily life, call our office today at 405-233-3602 to get a correct diagnosis and find out what treatment option is right for you.

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