Knee inflammation is a very common problem, especially in people over 40. People stop exercising because of the knee pain, but doing this will only worsen the knees' health. Here a few tips to lower the swelling so you can resume you day to day activity, and keep yourself active.
- If you have knee inflammation or pain that lasts over 2 days, or is accompanied by extreme discomfort or a temperature, you need to seek out medical assistance where the right diagnosis can be made and any underlying conditions ruled out.
- Prevent applying weight on the sore, irritated joint if you can , until the swelling decreases.
- Apply a cold compress. Place some ice-cubes in a cloth and keep it on your knee about fifteen to twenty minutes in order to allow to minimize swelling. Continue doing this every two to four hours, and when you use the compress, make sure to keep the knee elevated using pillows.
- If you are affected by arthritis at the knee, it is vital that you keep up with a stretching program and strengthening exercises. These types of exercises can help to warm and stretch the muscle tissue and are particularly helpful after long intervals of physical inactivity.
- Regular training to increase muscle tone and conditioning can be extremely beneficial. Don't forget never to push yourself very hard if you're unfit. Pick a soft training which won’t injure such as yoga exercise or swimming.
- For overweight people then now is the perfect time to look at slimming down naturally. Excess weight puts extra stress on all the muscles and articulations, in particular on the ankles and knees.
- Massage is an effective alternative treatment to enhance other treatment plans for knees inflammation. Therapeutic touch assists release of endorphins and other ache reducing substances, additionally supports good blood circulation to enhance the articulation healing.
Here are a few videos with exercises for your weak knees:
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