{"id":10463,"date":"2021-10-24T14:05:53","date_gmt":"2021-10-24T14:05:53","guid":{"rendered":"https:\/\/www.colecast.com\/?p=10463"},"modified":"2021-10-25T01:59:19","modified_gmt":"2021-10-25T01:59:19","slug":"how-to-prevent-knee-pain","status":"publish","type":"post","link":"https:\/\/www.colecast.com\/how-to-prevent-knee-pain\/","title":{"rendered":"How to Prevent Knee Pain"},"content":{"rendered":"<p>In a person\u2019s daily activity, the knees perhaps are the most abused. This part of your body accounts for walking, running, exercising, going up and down and other movements that might need range of motions on your lower body part.<\/p>\n<p>Knowing the anatomy and functioning of your knee can be one of the key components on preventing knee injury. But before this article will provide you with tips on how to prevent knee injury, here\u2019s a quick discussion on its anatomy and function as well as the common causes of knee injuries.<\/p>\n<h2>Anatomy and Function<\/h2>\n<p>The knees are considered to be the most vulnerable joints in your body. They function not only to help you bend, run or walk but also wear the weight of your entire body. Picture it as a hinge that connects your upper and lower bones. They twist and rotate so that your body\u2019s weight is well supported.<\/p>\n<p>Your knee\u2019s composition includes four bones that are placed together through ligaments. Your tendons connect the muscles of your bone to your knee while the cartilage is the soft cushion on your joint. In addition to your cartilage, Bursaes also serve as cushions so that no bone or muscle will tear when you\u2019re moving especially during strenuous activities.<\/p>\n<h2>Causes of Knee Pain<\/h2>\n<p>Knowing the causes of knee pain will help one gauge on how to prevent and heal it. Most knee pains are caused by sudden injury, arthritis or overuse. Overstretching usually performed by\u00a0runners\u00a0is also one of the common causes of knee pain. Pressure on the knee caused by grabbing the ankle of your knee and flexing it behind your leg will also cause you knee pain. Habitual performance of such will often soften the patella of your knees hence, injuring it.<\/p>\n<p>Twisting and turning, actually too much of it, will also put you at high risk of knee injury because of the possible strains and injuries you might do on your tendons. Sudden twisting movements will likely dislocate your bones and your knee as well as lifting and bending in an improper position predisposes you to knee injuries.<\/p>\n<p>You see, knee injury and pain is the end result of how you make use of it. If you don\u2019t like the way how the pain feels on your lower body, then you have to take extra precautions to take care of it.<\/p>\n<h2>How to Prevent Knee Pain<\/h2>\n<p>It\u2019s imperative that if you want to live long, you better take care of your body. Avoiding pain is no exception.<\/p>\n<p>Knee pain is excruciating in that it\u2019s the bones that rub against each other. Although pain relievers can help you get through it, it doesn\u2019t always guarantee permanent relief. If you don\u2019t want to linger to such unbearable pain, here are some tips to help you prevent it:<\/p>\n<ul>\n<li>Shed off those extra weight. Remember that your knee holds your body up. They support your weight and if you\u2019re a little bit too heavy to bear then there\u2019s definitely a good chance that they wear and will eventually give up.<\/li>\n<\/ul>\n<p>Eat the right food at the right amount. Those extra calories that you take goes to your knees so you better try that with close to your ideal weight. More than knee pain, obesity can also lead to osteoarthritis.<\/p>\n<ul>\n<li>Exercise and get in shape. When keeping your weight right, one of the courses you should take is to get in shape \u2013 do exercise. Exercising will not only help you shed off that unnecessary weight but also helps you to strengthen your muscles. Weak muscles are one of the leading causes of knee injuries. So when you rather feel like lounging on your couch watching tv or surfing the net all day, why don\u2019t you turn it to a more productive and healthy one by exercising your muscles and bones.<\/li>\n<\/ul>\n<ul>\n<li>Wear the right shoe. A well-fitted pair of shoes will provide support on your arches. Also they help you maintain proper leg alignment and balance.<\/li>\n<\/ul>\n<p>Unfortunately, many people prefer wearing shoes that doesn\u2019t fit well with their shoe size or perhaps they\u2019re wearing shoes that are not fitted for the activity they are in. Shoes that are not fitting for your size will increase the likelihood of pronation that\u2019ll put additional stress on your knees which in the long run will cause you injury and pain.<\/p>\n<ul>\n<li>Carry objects using the right body mechanics. Just because your knee is able to carry and support your own weight doesn\u2019t necessarily mean that it can sustain all the weight that you have to hold. It has its own limits as well.<\/li>\n<\/ul>\n<p>If the object is too heavy, don\u2019t push yourself to carry it because it will definitely put a lot of strain on your knees. Do ask for help should you wish to move a heavy object. Use the right body mechanics when carrying objects. Don\u2019t stand on unsteady chairs.<\/p>\n<ul>\n<li>Warm up. Before doing any exercise, warm up and do some stretches. Stretching ease out the muscles in front and back of your thighs decreasing the tension on your tendons thereby relieving pressure on your knees. Here are some exercises that will help in preventing knee injuries and pain:<\/li>\n<\/ul>\n<ul>\n<li>Squats \u2013 when you do this, make sure that your feet are apart while standing. Then slowly bend your knees and hip as if you are about to sit down. Keep on bending down towards the floor until your thighs are parallel. If you can\u2019t make it that far, just bend your knees and hips to the point where you can. Just ensure that your feet are firm on the ground during the entire course.<\/li>\n<\/ul>\n<ul>\n<li>Leg Extension \u2013 This exercise targets either your hamstring or quadriceps. To perform this, you have to make use of an extension machine.<\/li>\n<\/ul>\n<ul>\n<li>Leg Curl \u2013 to do this you have to lie on your stomach with your legs extended. Flex it to a 90-degree angle and keep it in that position for a second. You will need a curl machine or a bench to help you with this exercise.<\/li>\n<\/ul>\n<ul>\n<li>Stretches like hamstring stretch, knee-to-chest exercise, calf stretch and straight-leg raises.<\/li>\n<\/ul>\n<ul>\n<li>Cool down after exercising. Gradually decrease the intensity of your workout as soon as you are about to stop your exercise. Slow down until your heart beat and breathing returns to normal rate. Cooling down after exercises will help your body to recover after the strenuous activity and at the same time the risk of injury and pain.<\/li>\n<\/ul>\n<ul>\n<li>Walk for at least 5-10 minutes until you feel that your heart rate and breathing has returned to normal. If you\u2019ve been swimming, swim with less effort for 5-10 minutes the same goes when you\u2019ve been cycling.<\/li>\n<\/ul>\n<ul>\n<li>Perform walking lunges. When you perform walking lunges you step one foot forward and then transfer your weight to the front and then bend both legs until your back leg is just an inch away from the floor. Then push forward using both legs. Repeat this for ten times for two sets.<\/li>\n<\/ul>\n<ul>\n<li>Perform exercises fit for you. If you\u2019re range of motion is limited due to some ailments such as arthritis you don\u2019t have to perform exercises that exceeds beyond your capacity to do so. However, having such illnesses should not stop you from being active. Find other exercises that will suit best your current situation \u2013 those that won\u2019t cause you more trouble. There are plenty of exercises for you, it\u2019s pretty sure you\u2019ll find the right one.<\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-10353\" src=\"https:\/\/www.colecast.com\/wp-content\/uploads\/Neo-G-Medical-Grade-VCS-Stabilized-Open-Knee-Brace-with-Patella-Support-copy-222x231-1.png\" alt=\"\" width=\"222\" height=\"231\" \/><\/p>\n<ul>\n<li>Wear protective gears such as\u00a0knee\u00a0braces. If you are doing physical sports like soccer or basketball, it\u2019s best that you wear a knee brace to protect your knees from possible trauma. If you\u2019ll be kneeling for long hours, wear knee pads. When driving, wear your seatbelts. It has been noted that a lot of knee injuries are caused by auto accidents.<\/li>\n<\/ul>\n<ul>\n<li>Keep your activity level still or increase it if you are able. Don\u2019t decrease it unless you\u2019ve been told by a professional or if your body says it\u2019s too much to bear. If you\u2019ve been accustomed to doing something that a certain level, don\u2019t change gears. If you are to decrease your activity level do so gradually. A decrease in activity will make your body feel weak thereby increasing the likelihood to pain and injuries.<\/li>\n<\/ul>\n<ul>\n<li>Physical therapy. If there\u2019s an existing injury, it is always advisable that you adhere to what you\u2019re\u00a0physician\u00a0has told you. If you\u2019re advised to under physical therapy, do follow. Physical therapists will provide you with appropriate exercise regimen for your injury.<\/li>\n<\/ul>\n<p>Your\u00a0knees\u00a0are considered to be the largest joint in your body. It helps you move, lets you do the things you love like dancing, playing, running, walking and bending. When it\u2019s properly functioning you won\u2019t notice its importance but when it starts to ache you\u2019ll later realize that you had the best your knees have to offer but took it for granted.<\/p>\n<p>Don\u2019t wait for time to let you realize what you have lost. Do take care of your body just as you wanted to take care of your figure. Maintain your weight, avoid stressing it too much and exercise.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In a person\u2019s daily activity, the knees perhaps are the most abused. This part of your body accounts for walking, running, exercising, going up and down and other movements that might need range of motions on your lower body part. Knowing the anatomy and functioning of your knee can be one of the key components [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[246],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Prevent Knee Pain | Medical Braces<\/title>\n<meta name=\"description\" content=\"Knee pain can be caused by many different reasons. 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