If you have a knee problem, whether it is a recent episode or a chronic joint condition, the following guidelines are important for you to follow in order not to rest for too long. Too much rest is a sign that your muscles are relaxed and lacking in strength. This can make joint pain worse. You need to find an exercise that is safe for your knee and stick to it, such as swimming for 20 minutes a day. If you are not sure what exercise is appropriate, ask me.
Exercise. Exercise builds muscle strength, increases knee support, strength and stability, and helps control weight. I highly recommend the following exercises: walking, swimming, water aerobics and cycling, and tai chi for joint stability.
Don’t fall. Patients with joint pain or joint instability are more likely to fall and may suffer more serious damage to their joints when they fall. To avoid falls, be sure to keep your home well lit, always install handrails on stairs, don’t use non-fixed carpets, don’t use bathtubs for bathing, etc.
It is important to manage joint pain wisely. When a joint injury occurs or an acute attack of chronic pain occurs, always remember the following four points: rest, ice, compression and elevation of the affected limb. This is also known as the “RICE” principle. Rest the knee, apply ice for 24 hours to reduce edema, apply pressure to the knee brace to support the joint, and elevate the affected limb while resting.
Don’t take your weight lightly. If you are overweight, be sure to lose weight; a little progress is vital for the joint.
Body mass index (BMI) = weight (kg) ÷ height x height (m)
Example: A person’s height is 1.75 m, weight is 68 kg, his BMI = 68/(1.75×1.75) = 22.2
BMI values for adults.
Underweight: less than 18.5
Normal: 18.5-24.99
Overweight: 25-28
Obese: 28-32
Very obese, above 32
The most ideal body mass index is 24.99.
1.Don’t be shy to use walking aids. Crutches and walkers can share the pressure on your joints, and knee pads can help keep your joints stable.
2. Consider Chinese medicine treatment. Chinese medicine fumigation, heat therapy, tui na and acupuncture are all good for chronic joint disease. Of course you will need to find a very regulated medical facility.
3. Don’t let your shoes make your joints more uncomfortable. Using elastic insoles can reduce the impact on the joints. Patients with knee osteoarthritis can use special insoles.
4.Smart temperature control. Ice can be applied to the joint within 48 hours of the injury. The low temperature can control edema and reduce pain. Ice for 15-20 minutes each time, 3 times a day. 72 hours later change to hot chat. Hot towels on the joint 3-4 times a day for 15-20 minutes each time.
5. Do not compress your joints. High-impact sports can exacerbate joint damage, such as running and jumping. Also avoid sports such as punching and squatting, which can put tremendous pressure on the joints. Mountain climbing and stair climbing put a lot of pressure on the patellofemoral joint.
6. Follow the advice of a specialist. New knee pain must be examined by a specialist to clarify the cause of the pain and take appropriate protective treatment measures to avoid further damage.