At-Home Tips to Minimize Knee Pain

Posted on March 30th, 2023 by Orthopaedic Specialty Group

Knee pain is a common ailment among people of all ages. Knee pain can significantly impact your quality of life, whether it’s due to aging, injury, or other health conditions. Fortunately, there are many ways to alleviate knee pain without the need for medical intervention.

From the team at Orthopaedic Specialty Group, here are some at-home tips to minimize knee pain:

1. Exercise Regularly

Regular exercise keeps your muscles, bones, and joints strong and healthy. Incorporate low-impact activities such as swimming, cycling, and yoga into your routine. Focus your exercises on your legs and lower body to help support your knees.

2. Use Ice and Heat Therapy

Ice therapy can help reduce swelling and inflammation, while heat therapy can help loosen stiff muscles and joints. Use an ice pack or frozen vegetables wrapped in a cloth for 10-15 minutes, 3-4 times daily. Follow with a heating pad or warm towel for 10-15 minutes.

3. Elevate Your Knees

Elevate your knees above your heart while resting to reduce swelling and improve blood flow. Place a pillow or cushion under your knees while sleeping to relieve pressure on your joints.

4. Wear Supportive Shoes

Wear shoes with good arch support and cushioning to help absorb impact when walking or running. Avoid high heels or shoes with thin soles that offer little support.

5. Use Assistive Devices

Use knee braces, crutches, or canes to help support your knees and reduce the amount of weight bearing on them when you need. Consult with a physical therapist to determine which devices are best for you.

6. Take Over-The-Counter Pain Relievers

Over-the-counter pain relievers such as acetaminophen or ibuprofen can help alleviate knee pain. Follow the recommended dosage and consult with your doctor before taking any medications.

If your knee pain persists or worsens, consult a healthcare provider to determine the underlying cause and treatment options.

For exceptional orthopaedic care, contact Orthopaedic Specialty Group in Connecticut!

It’s crucial to seek expert medical treatment if you struggle with problems or pain associated with your bones or joints. Give the professionals at Orthopaedic Specialty Group a call at (203) 337-2600, and let us know how we can help you! Don’t let that pain hold you back from living your life. Your health and safety are our top priority.