More weight put more strain on your joints and on your cartilage that protect the end of your bones. This can eventually lead to arthritis.
Injuries caused due to sudden twisting motion or direct impact can directly damage.
Wearing wrong type of shoes can put an extra strain on your knees as well as your hips. It can influence your foot movement gradually leading to discomfort in the knee. Wearing high heels for an extended period affects the tendons around the knee and puts pressure on the knee joint.
Performing activities that your body’s capacity can put a strain on you physically as well as mentally. Common gym exercises like leg stretches, squats, uphill treadmill running, etc. if done improperly can also cause knee injury.
HOUSEMAID KNEE SYNDROME
Constantly kneeling for a prolonged period of time or repeated movements make your knee suffer from housemaid knee syndrome. This may result in swelling and inflammation.
Eat calcium rich food ingredients like dairy products and green leafy vegetables. Include omega-3 fatty acids in your diet. The best example is eating fish twice a week.
You can perform low impact exercises like cycling or swimming to strengthen your muscles.
Keep your blood sugar level in check. High blood sugar can stiffen the tissue that supports your knee joints and make them more sensitive to stress.
Wear kneepads and proper footwear while playing any sport to avoid injury.
Quit smoking. Smoking is not only fatal for your heart and lungs, but it also affects the arthritis condition.
Applying ice to the affected area can help to lessen the swelling and pain. Use an ice or a heating pad for about 15-20 minutes within every 2 hours as it increases the blood flow and makes your muscles feel relaxed.
Performing Yoga aasanas can be a great remedy to treat your knee pain. It is effective and provide pain relief as it relaxes the tensed muscles. You can perform yoga aasanas like Upavistha Konasana or Bananasana to cure knee pain.
PHYSIO EXERCISES AT HOME
Performing gentle exercises like the pillow squeeze, sit to stand, step ups, one leg balance etc., everyday can help to reduce the pain around the knee and increases flexibility. For a better pain relief, you can also apply Zandu Fast Relief Gel/ Zandu Fast Relief Ointment over the affected area.
Specific exercises can strengthen the muscles that support your knees and control limb alignment, such as your quadriceps, hamstrings and the muscles around your hips, especially hip abductors. Correcting inward movement of the knee during squatting is a primary goal.
You can always try for different therapies like the Hydro therapy where a set of exercises are performed in a pool, or Massage therapy. Consult with your physiotherapist or doctor to start your therapy.
Knee braces or arch supports may help improve pain.