Our knees quietly play the role of unsung heroes in our mobility, allowing us to dance, run and triumph over life’s challenges. But what occurs when knee pain interrupts every step of this journey?
Approximately 20-plus % of people across the globe suffer from knee pain. It is a common symptom resulting from various causes, ranging from mild discomfort to severe, mobility-limiting pain . Its nature, intensity and duration can vary significantly based on the underlying condition.
A widespread problem affecting people of all ages, with roughly a quarter of adults experiencing some degree of discomfort, it is a common issue seen in primary care and orthopedic clinics, with its prevalence increasing with age but not limited to any specific age group.
Fortunately, there are ways to manage and alleviate this pain. Professor Philip Conaghan, an expert in rheumatic and musculoskeletal medicine at the University of Leeds, per Daily Mail recommends the following :
Avoid high-impact activities: Steer clear of activities that stress your knees excessively, such as running on hard surfaces or jumping.
Balance and stability: Incorporate balance exercises into your routine to improve strength and reduce the risk of knee injuries from falls.
Be informed: Keep up with the latest developments in knee pain treatment as new therapies and techniques emerge.
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Cushioning for hard surfaces: Consider anti-fatigue mats or cushioned insoles if your job involves prolonged standing on hard surfaces.
Elevate your legs: When resting, prop up your legs to reduce swelling and alleviate knee discomfort.
Healthy diet: Incorporate anti-inflammatory foods like fatty fish, berries and green tea to help combat inflammation-induced knee pain .
Maintain a healthy weight: Extra pounds put undue stress on your knees. Shedding weight through a balanced diet and regular exercise can significantly alleviate knee pain.
Manage underlying conditions: Osteoarthritis or rheumatoid arthritis can worsen knee pain. Follow your doctor’s advice for effective management.
Physical therapy: Consult a physiotherapist for personalized exercises and treatments tailored to your knee issues.
Stay active: Inactivity weakens the muscles around your knees, worsening the pain. Engage in low-impact exercises like swimming, cycling, or walking to keep your knees strong and mobile .
Strength training: Focus on exercises that strengthen knee-supporting muscles, such as leg lifts and squats.
Warm-up and stretch: Always warm up before exercising and stretch afterward to prevent injuries and reduce knee discomfort.
Talk to a professional if knee pain persists or worsens. Consult an orthopedic specialist. They can recommend surgical options or advanced treatments if needed.
In conclusion, knee pain affects a significant portion of adults over 40, but it’s a challenge that can be overcome. By adopting a healthy lifestyle, staying active and exploring various treatments, you can effectively manage knee pain, improving your overall quality of life.
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