Hard-working individuals like you tend to forget how much stress they are loading on their body every day. They neglect apparent signs of fatigue and just keep their body punched in even if it desperately needs rest.
Your knees are the best example of body parts that are constantly overworked and yet receiving minimal care. You only realise how important it is to rest them from time to time when you can no longer stand up and the excruciating pain is already side-lining your daily routine. Thankfully, there are simple, non-invasive ways to deal with knee pain when walking and to prevent it from recurring or getting worse.
Recognise the Condition of Your Knees
Most knee problems turn chronic because they were misdiagnosed as a temporary condition that would simply go away without treatment. Very few people view knee pain as a serious problem or at least a precursor to one the first time they experience it. The first step to dealing with knee pain is to recognise it, because that’s the only way you can recognise whatever treatment is available. If the knee pain flares with activity and settles when warmed up, take note of the pattern as well as the situations in which it flares up. That will give you a clue as to whether or not you should seek professional help.
Gradually Increase Your Activities
While exercise helps strengthen your bones and muscles, doing it abruptly can have a bad effect. Routines that involve your legs and feet, for instance, when done with no proper warm-up can injure your knees. When you start a new activity, it would be best to allow your body recovery time to adapt to the changes you are making in your workout regimen. Increasing your mileage or weights by less than 10% per week, for instance, is a good way to start. If pain persists, longer than 3 days, see your physiotherapist.
Be Honest about Your Limits
It can be tempting to go beyond what you think you can do when you are working out, especially when you are surrounded with people who look up to you. As a result, you forget how long it has been since you tried the routine until some of your leg muscles snap. Especially if you haven’t exercised intensely in years and decide to return, your knees might not be able to endure the brunt of a new regime. The trick is to be honest with your limits no matter how embarrassing it may seem. After all, working out is not a competition but a favour you do for yourself.
Avoid Knee Injury
– Strengthen your knees if you have had previous knee injuries.
– Strengthen your gluteal (buttock) and quadricep (thigh front) muscles.
– Check your knee pain is not referred from your lower back, pelvis or hip.
– Cross training can reduce the load on your knees.
– Check for incorrect footwear – you may need orthotics or strong heels.
To expedite your recovery, don’t hesitate to get professional treatment therapy provided by a trusted physio in Newmarket, such as Institute of Sport Physiotherapy. They use safe and advanced treatment methods, such as acupuncture, Kinesio Taping, and EPRT Treatment to both alleviate knee pain and treat the injury or condition altogether. No other knee pain solution provides relief better than what Institute of Sport Physiotherapy offers.