How to Prevent Knee Pain

Prevention is the most important alternative to pain management. Learning how to prevent common injuries, and taking the time to stretch appropriately can save you from years of dealing with pain. That’s why we’re happy to present this information – in hopes that it will help you live pain free.

Knee pain is a common symptom with many causes. The most common cause of knee pain is arthritis, but there are a variety of other causes such as muscle pulls, ligament damage, and injuries to the cartilage. Treatment for knee pain depends on the underlying cause and can include medication, physical therapy, injections, and surgery. Prevention, however, is the best way to avoid developing pain in the first place.

The best ways to prevent knee pain are:

WEIGHT LOSS

Losing weight isn’t easy, but it can have a major impact on preventing and even relieving knee pain. Studies have shown that a 10 pound weight loss results in 20% less knee pain.

EXERCISE

Exercise is important for weight loss, but there are specific exercises you should do if you have knee pain. The goals of the exercises are to improve the strength and increase the flexibility of the muscles around the knee. These exercises can be done in 5-10 minutes and require no equipment.

FOOTWEAR

Proper footwear is important during exercise, but is often overlooked in everyday life. Supportive shoes help to keep the entire leg in proper alignment and reduce stress to the knee. High heels move your body weight forward, which causes the muscles in your knees to work harder to keep your knees in the right place.

POSTURE

Incorrect posture can cause the same issues as wearing the wrong footwear. If you lean forward your weight moves out in front of your knees causing them to work harder. Keep your head, neck and shoulders back so your body is in a straight line.

These are just a sample of the most beneficial ways to prevent development or worsening of knee pain. There are many other exercises, stretches and treatments we recommend for our patients who either have or are at risk of developing knee pain. To learn more about how to prevent and treat knee pain, talk to one of our doctors or physical therapists at Progressive Spine & Sports Medicine today by calling (201) 962-9199.

At Progressive Spine and Sports Medicine, we specialize in nonsurgical pain management, and knee pain is just one of the many conditions we diagnose and treat in our Ramsey, NJ medical center. For more information, please see our full list of our nonsurgical services, or to schedule a consultation, contact us today.

We look forward to being your #1 solution for nonsurgical pain treatment.

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