5 Precautions to Prevent Knee Pain

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2. Exercise Your Knee

Dietary choices and exercises go hand in hand for less Knee Pain. As long as you choose an exercise that has less impact on your joints, you will help keep your knees healthy.

The right exercises aid in strengthening your knee joint, which supports your resistance to strains and injuries. And here are some simple exercise recommendations:

Walking
Cycling
Strengthening exercises
Stretches
Swimming
Yoga

4. Practice New Moves

If you experienced a knee injury in the past, you should definitely consider learning and practicing new exercises or routines! You’ll avoid repeated knee injury if you vary your activities instead of doing the same exercise with the same frequency. For example, you might swim today, work out the other day, go for a walk the day after, and so on.

5. Strengthen Your Muscles & Improve Your Balance

Weak muscles are sometimes the main cause for knee injuries. As discussed earlier, stretches are important to loosen those tight muscles. But also strengthening muscles is key for an improved range of motion. Needless to say that building up your quadriceps and hamstrings highly contributes to the balance and stability of your knees, which eventually helps you achieve less stressful and less painful movements.

1. Shed Those Extra Pounds

Your knees are the biggest, strongest joints in your body. A study proved that your knees bear 80% of your weight when standing and even more when you are walking. That’s why your weight is highly linked to your Knee Pain.

If you are overweight, each pound you lose can reduce the load on your knee joint by 4 pounds, which is 4 less pounds of wear and tear on your knees, and that could contribute to a big difference over time!

Furthermore, fat cells in your body release chemicals that may be the main cause of inflammation, which can damage your joints and is linked to osteoarthritis. So the equation is less fat = less inflammation.

But what if you are only a few kilograms to your ideal weight? In this case, you need to talk to your Knee Pain doctor about the best course of action. Your doctor will be able to assess and provide you with a solution that is most compatible with your lifestyle.

Easy Tips For Losing Weight

Try to make your lunch instead of eating out
Eat smaller portions
Fill your tummy with more fibers & vegetables
Drink water half an hour before eating
Drink more water throughout the day

3. Warm Up Before Exercising

Whether you’re going to finish a killer workout, play with the kids or help a friend move some heavy items into their home, you will always need to loosen up your muscles and joints. The best way to know you have warmed up enough is to feel a sense of gasp for air after repeatedly moving your legs and arms for a period not less than 5 min. A good warmup is definitely one of the easiest ways to avoid injury.

Furthermore, a dynamic warm-up can help activate your central nervous system, preparing your muscles for a great workout where you would give your best effort. Likewise, improved blood circulation is one of the benefits of warming up, which will help you perform well in each exercise.

Conclusion

Following a healthy diet, maintaining healthy weight and having strong muscles all contribute to the prevention of Knee Pain. However, if you have ever had a knee injury that you want to recover from, or you just need to soothe away some aches, Physiowell has some of the best knee pain doctors in Dubai who are always willing to help! Interested? Contact Physiowell and Get Your Consultation now.

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