Tips how to prevent and handle knee pain
Tips how to prevent and handle knee pain – dmatxi.com. Had experienced knee pain. Probably almost everyone has experienced knee pain, because the knee is one of the joints of the body vulnerable to pain.
Pain in the knee is not to be feared, but watch out because it is generally harmless and easily treated. We must know when to consult on this knee pain, if pain lasts for a long time, the resistance movement, swelling around the joints and pains that occur in a particular position or movement.
In brief, the knee consists of bone, capsule, cartilage, meniscus, ligaments, muscles and nerves, all these parts work together to produce a perfect knee motion. When we look, knee pain can occur at any age.
Knee pain in children
In children, knee pain is due to the growth of the knee is less than perfect, it needs to be overcome as early as possible. Abnormalities that require attention is Chondromalacia. Chondromalacia the joint cartilage that is less harsh, discoid meniscus or imperfect meniscus form, Osgood Schlatter’s disease due to the lifting of the patellar ligament from bone, rheumatic disease in children, knee form O or X, benign tumors such as osteochondroma.
There is also a disease that need more attention such as tuberculosis are also Osteomyelitis due to joint or bone infection. Is a very serious malignant tumors in children that need to be addressed as early as possible because it is fatal if treated late.
Knee pain in adults
In adults, knee pain can be due to trauma such as falls, sprains, sports injuries a good time to realize it or not. It was assumed when the injuries are minor then sorted or treated fairly traditional, but if not handled properly can cause a complex knee disease in later life, permanent disability and even that is difficult to be corrected with surgery sophisticated as broken bones in the joint that are not recognized by patients and is generally thought to only ordinary sprain.
At this age need to be aware of pain due to abnormalities outside of the knee, for example due to a weak thigh muscles, knee ligament injuries inside, usually the patient complains of pain, especially from a squatting position to standing, climbing stairs or nearly fall suddenly because the knee was not powered, with good guidance also easily overcome this disorder.
Other causes are excess weight and lack of exercise, therefore it is recommended to exercise regularly and eat balanced, which also prevents the occurrence of disease due to uric acid in people who have gout. In young adults we often encounter “habitual patellar dislocation” that the kneecap is easy regardless of specific movements can be overcome by strengthening the muscles and even surgery.
Causes of knee pain
As we get older, the cartilage that lines the knee will become thinner. Surface of the knee will not as slippery and as good as before so that it can lead to osteoarthritis. Osteoarthritis is characterized by the bones rub against each other so harshly can cause pain and inflammation. In addition, the increasing age of the elasticity ligaments will be reduced. This is due to chemical changes in the proteins that make up the ligament. Therefore, it would be more easily torn ligaments and the healing process is slower.
Tips on how to reduce knee pain
Strengthen the muscles around the knee by stretching; Perform stretching the hamstrings, calves, and quads. Caring for these muscles by doing stretching can reduce knee pain. Also do movements such as squats, pull legs back buttocks, and other movements to train these muscles.
Consumption of foods rich in calcium;Eating foods that contain lots of calcium can help reduce and prevent knee pain in the knee joint. Foods that are rich in calcium include almonds, peas, oranges, spinach, green beans, salmon, sardines, and dairy products like yogurt and skim milk.
Keeping the weight; Being overweight or obese has been shown to increase the tension and strain on the knee which will cause pain. Keeping the body stay active and exercise for at least 20 minutes, 3-5 times a week, and avoid processed foods high in fat and can minimize the negative effects received by the knee
Tips to overcome knee pain:
- When pain comes you have to try to calm and not panic, keep the balance of the body and do not push yourself to keep going
- On the first day of knee pain, take an ice cube and then compress the knee for 15 minutes every hour
- On the second day and so compress the knee at least 4 times a day
- When sleep, prop a pillow so your knees with your knees at a high position
- Use a knee brace.
Strong muscles provide support for your joints. If you do not have enough muscles, your joints will tremble, especially in your knees, which should support the entire weight of your body. Strength training helps build muscle and keep the muscles and ligaments around it so powerful. That way, your joints do not have to do all the work. Make sure you talk to your doctor before starting any type of exercise routine, including weight lifting. You do not want to torture you want to strengthen the joints. Avoid knee pain, manage knee pain, and reduce knee pain [various source].