So, you’ve sustained a knee injury. Never a fun time and the pain is probably something you don’t want to go through again. Fair enough, so let’s make sure you’re not headed back that way again. It’s sometimes tougher to avoid knee pain after an injury even if you’ve done the treatments and rehab to get things back to normal again. Depending on your age, that normal may be an entirely new one. In some instances you might need to see a knee replacement specialist in order to return to normal.
But let’s not get ahead of ourselves just yet. You’ve just emerged from a knee injury, now you want to get back on track. The thing to remember is not to overdo it and be very careful to take those all-important precautions for staying safe and avoiding another injury down the line.
Keep Your Weight Down
Since you’ve just gotten over your knee injury, you want to take every precaution not to aggravate the knee again. One of the best things you can do for the good of your knees and the rest of your health and well-being is watch your weight.
Being overweight can put a lot of undue stress on your knees, along with other areas of the leg including hips, ankles, and knees. The joints and the quadriceps are the most vulnerable areas when we gain excessive weight and it’s particularly important for the latter to be strong so you can support your knees. Without strong quadriceps, your knees can start to feel the brunt of your body weight and that could lead to another injury.
Strengthen Your Muscles
To go further on the point above about your quads being strong and well-built, it’s essential that you work on building other important muscles in the body so you can protect your joints, including your knees. Focus on building up your core muscles as they will help you improve posture and keep the spine properly aligned. These are critical for protecting your knees and other joints, because without them, your knees can start to feel the pressure.
Bad posture and improper alignment can have a serious negative impact on your knees over the long term. This can cause them to ache when you walk and you could be doing more damage the longer you allow your posture to suffer.
The thing to keep in mind is that you want to keep the pressure off your knees. As long as you can do that, you can keep them healthy and safe from harm. So, place a greater emphasis on strengthening all of your hip, leg, and posterior muscles. You may be surprised by how quickly you feel the difference.
If you need to kneel down on a floor or any hard surface for even a short period of time, be sure you wear sufficient padding on the knees. A knee injury can occur when there is increased pressure and when you are pushing against a hard surface, the knee can feel pain and discomfort in the ligaments and tendons. These can become compressed when you kneel down.
Depending on the extent of kneeling that you are doing you may want to buy a pair of knee pads. But if this is an occasional occurrence from time to time as need be, put a pillow or some kind of soft item under the knees to cushion and support them properly. Without this support, the knees can begin to develop a condition called bursitis, which can cause a lot of pain.
Wearing the Right Shoes
Remember, the knees only flourish when they have the right amount of support to keep them healthy and pain-free. Wearing a pair of sensible shoes can go a long way towards ensuring that your knees are properly protected through supporting the arches which, in turn, protects the ankles, knees, and calves. Be sure you have plenty of arch support in your shoes. Avoid wearing shoes like high heels which can cause your feet to pronate too much and contribute to the arch collapsing.
If that happens, you can expect to feel pain shoot up through the leg and into the knee. Opt instead for shorter heels which are a lot better for your feet and your knees and go with cushioned in soles and rubber soles that bring greater traction with every step you take. A slip and fall accident can wrench a knee badly and cause another injury that could require more time off your feet.