Dos and Don'ts When You Have Knee Pain in Vacaville

There are many things that you can do to manage knee pain in Vacaville, whether it is due to arthritis or an injury you just had.

These are the dos and don'ts to make sure that your knee is always at its best.

The dos and don'ts of of knee pain in Vacaville

• Don't rest too much - If you are resting too much, it can weaken your muscles and worsen your joint pain. Find an exercise program that is not painful for your knees and stick with it. If you are not sure on which motions are safe, then ask for some tips from your doctor or physical therapist.
• Do exercise - Cardio exercises can help strengthen the muscles supporting your knee and it can improve your flexibility. You can also incorporate some stretching and weight training as well since these things are also essential for your routine. If you are looking for some great cardio examples, you can do things like walking, swimming, elliptical machines, stationary cycling, and water aerobics. Tai chi can also improve balance and ease stiffness.
• Don't risk a fall - Having a painful or unstable knee will make you prone to a fall, which can further damage your knees. You can reduce your risk of falling when your home is well lit, you use handrails on staircases, or you use a foot stall or sturdy ladder when reaching something from a high shelf.
• Do use "RICE" - Rest, ice, compression, and elevation (RICE) is best for knee pain that is caused by an arthritis flare or a minor injury. You can do this by giving your knee some rest, apply ice to reduce swelling, wear a compress bandage, and keep your knee elevated.
• Don't overlook your weight - Being overweight can put some stress on your knees and losing those extra pounds can actually benefit it. There is no need to reach your "ideal" weight for now because smaller changes can still make a difference.
• Don't be shy in using a walking aid - A cane or crutch can take the stress off of your knee. You can also use knee braces or splints to maintain stability.
• Do consider acupuncture - This traditional Chinese medicine involves the use of inserting fine needs on certain points on the body. It can help relieve many types of pain and can potentially heal knee pain.
• Don't allow your shoes to make matters worse - You should use cushioned insoles to reduce the stress on your knees. For knee osteoarthritis, doctors would sometimes recommend special insoles to place inside your shoes. You can find the appropriate insole by speaking to your doctor or physical therapist.
• Do play with temperature - If your knee injury is still in the 48- to 72-hour timeline, you can use an ice pack to ease the swelling and numb the pain. A great alternative to ice packs will be a plastic bag of ice or frozen peas. You can apply it for 15 to 20 minutes three or four times a day. Wrap the ice pack in a towel to protect your skin from the cold sting. After that, heat things up with a heating pad, warm bath, or warm towel for 15 to 20 minutes, three or four times a day.
• Don't jar your joints - Doing high-impact exercises can injure painful knees even more. Don't do any jarring exercises like jumping, running, or kickboxing. Also, avoid any exercises that involves lunges and deep squats because it puts a lot of stress on the knees. These can worsen the pain and may even cause injury.
• Do get expert advice - If your knee pain is new, let a doctor check it out. This is important since it helps you understand what you are dealing with so that you can prevent further damage.

If you need more advice or require an appointment for your knee pain, then make sure to get in touch with Absolute Integrative Physical Medicine in Vacaville, CA. You can schedule an appointment by dialing (707) 474-5688 and get yourself treated as soon as possible.