Home > Blogs > Knee Injury: Tips To Deal With It Before It Disrupts Your Life

Knee Injury: Tips To Deal With It Before It Disrupts Your Life

The joints that need a great deal of attention are our knees.

The widespread prevalence of calcium and vitamin D deficiencies and diseases such as arthritis and osteoporosis have made it very important to focus on bone and joint health, particularly as we grow older. The joints that need a great deal of attention are our knees. Unfortunately, we tend to ignore any Knee Injury or pain till it disrupts our daily activities and mobility.

Knee pain or niggling is usually caused by prolonged stress on the joint, which is the result of repetitive motions over the years. It could also be the result of an ignored or untreated injury. To successfully treat knee niggling, it is important to determine the cause of the pain.

Cause of Knee Pain

Knee niggling could result from a traumatic incident such as a sports injury, which may damage the ligament or the cartilage (meniscus), the knee joint or even the muscle. Knee niggling may develop over a while due to stress to the joint due to regular activities such as running. These chronic pains often start as a twinge and may become more uncomfortable as time goes by.

If the cartilage is affected, you may experience a twinge on and off, and the pain may become chronic while a hamstring injury usually resolves itself with stretching. Tendonitis usually makes activity difficult after a period of rest but resolves itself when we get into regular motions, and these are treated with anti-inflammatory medication and rest. Whatever is the cause, it is important to consult the best medical specialist when your knee niggling starts to disrupt your daily activities.   

Check out the Sports Injuries Facts and Myths

Knee Pain Prevention

You should follow the following measures for knee pain prevention.

Do Not Overdo Your Activities

Exercising regularly keeps us in great shape and helps us stay healthy. If you have not been regular with your exercise schedule, however, for knee pain prevention, it is best to start slowly and allow your body to adapt to the added strain rather than take on too much all of a sudden. Always increase your activity levels gradually.

Set Limitations 

A corollary to the previous point is that we must understand our physical limitations. Never exercise or indulge in sports to the extent that it causes an irreversible injury. Make adjustments as per the weather, age, and physical condition. Never overdo your activity regimen.

Respect Your History

If you have suffered from a previous knee injury, it is important not to stress the joint to a point where the old symptoms relapse. Talk to a trainer and look for activities (such as cross-training or swimming) that will be easier on the knee.   

Posture Correction

One cause of knee pain that is often ignored is incorrect posture. Walking in the "knock-kneed position" or incorrect posture while playing a sport can seriously damage your knees. It is best to review your posture with an expert and take corrective action.

Muscle Strength

Weak muscles are also a major cause of knee pain. Strengthening the gluteal and quadriceps muscles goes a long way to prevent knee injury.
Knee pain could also be due to hip arthritis. Being a predominant pain, symptom of hip arthritis, knee pain is often treated exclusively even though the actual problem lies in the hip. It is important to get a correct diagnosis to get proper relief from knee pain.