Should Do and Should Not Do for Knee Problems

Around 32.2% of men and about 58% of women have knee problem which can affect their daily activities. Factors that can cause knee pain include age, previous injuries, sports activities and weight. If we have factors that can cause knee pain, we can prevent those problems with some solutions as following :

1. Strengthen the Quadriceps and Hamstrings

When we strengthen the muscles, it can also help the knee too. Muscles can be affected by the pressure we put on the knees, and muscle strengthening should start with the hips (core muscles ). Doctors also recommend a good exercise by:

Stand facing the stairs and rotate 90 degrees with the handrails of the stairs, this is the first exercise

Stand with one foot on the first staircase, stand up straight so that the other leg not put on the ground and then return to Exercise 1.

Repeat this exercise 10 times, then switch to the other leg and repeat 10 more times.

2. Wear knee protection when working

Several studies have shown that the use of knee protection can reduce the pressure on the knee by up to 43% compared to people not use at all. Knee protection devices can reduce the negative effects caused by low sit-ups. If we play basketball or go to the gym, we should wear knee protection. Doctors also recommend choosing shoes that are flexible and lightweight for those whose work requires standing for long periods of time.

3. Increase knee movement

Experts note that most people have problems due to age. That’s why it is important to keep your knees straight. We can try this exercise at home:

Sit on the bed or on the floor

Put a pillow under your feet and bend your knees.

Use the leg muscles to gently lower the knee.

4. Choose water exercise or swimming

In case we have heavy knee pain that can make our movement difficult, we can start by acting less strength to reduce the pressure that we can add to the knee. Swimming are good options. Exercise machines such as stationary bikes and elliptical trainers that can be used for walking and running are also good for the knees because they do not add Pressure on the joints.

In addition to the above exercises, we should avoid some activities such as:

Sit-ups too low: When doing strenuous exercises, we can use a chair to help prevent sitting too low.

Do not choose a sport to jump: Jumping can make knee problems worse and do not stand for too long.

Do not wear old shoes: It is better to change new shoes when the shoes sole and avoid wearing heels and flip shoes. Reduce salt intake: Eating too much salt can cause arthritis.