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10 tips to avoid knee pain

1.Pay attention to your diet

Your diet should be balanced and rich in vitamins A, C, D, calcium, and Omega-3 fatty acids. In addition, drink plenty of water and rehydrate after exercise.

2. Control your weight

Keep in mind that each extra kilogram exerts approximately five extra kilos of pressure on the kneecap when descending or climbing stairs and a loss of 10 pounds reduces by 50% the symptoms associated with knee pain.

3. Exercise, but with caution

The most recommended moderate exercise is swimming, cycling, or walking. But you should always do a good warm-up before starting, and stretching and cooling down exercises at the end. When necessary, always wear appropriate protective equipment such as knee pads.

4. Maintain good muscle tone

There are a number of physical activities such as cycling (including stationary cycling) or swimming that will allow you to strengthen your muscles, especially your quadriceps, without overloading your joints. It is better to avoid sports with running and jumping; and in the case of running, it is better to run on a smooth, soft surface such as a grassy path, rather than on concrete.

5. Choose the right footwear

When playing sports, your footwear should support the foot well and provide the necessary cushioning for the activity you are doing. In everyday life, it is better not to use excessive heels or soles that are too soft or worn out, because, in addition to pain and deformity in the feet, these shoes can overload and damage the knees.

6. Use knee pads

Knee pads are a very appropriate therapeutic solution to prevent and treat injuries or pain in this joint. Go to the pharmacy, where the professional will guide you about the product best suited to your needs, pain, or the physical activity you are going to perform or support you need. Cold/heat therapies are also highly recommended to alleviate pain and discomfort related to trauma, fractures, and strains that may cause pain or discomfort in the joint.

7. Take care of yourself also on long journeys

Get in and out of the car with caution to protect your knees and, on long journeys – also on the bus, train, or plane – be sure to get up every two hours to move and stretch your legs. And if you work sitting down, take breaks every hour or make small leg movements to prevent muscle atrophy.

8. You can resort to certain medications

Analgesics, such as paracetamol, and non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen are also a measure against pain, but their use should always be prescribed by a doctor.

9. Go to the doctor as soon as you feel pain

If your knee starts to hurt, see your doctor as soon as possible, in order to prevent serious injuries. Also, before doing risky sports, it would be advisable that you undergo a medical examination to make sure that your knees are in optimal condition. Follow the indications of the specialist as to the treatment, pharmacological or not.

10. Do not resume your usual activities until the doctor allows you to do so.

No matter how much you want to return to sport or normal life, not waiting long enough for an injury to improve or for the knee to recover after surgery increases the risk of relapse or future injuries. In addition, rehabilitation may sometimes be necessary before resuming physical activity.

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