If you’ve suffered from join ache over the years, you’ll find that your knee joints can be a particularly painful and frustrating part of your body to damage. As we get older, our levels of hyaluronic acid tend to decrease, which affects joint lubrication and smooth movement. However, knee discomfort doesn’t have to get in the way of life. If you’re looking for advice on ways to alleviate your discomfort, here are 5 useful tips:
Do low-impact exercise
Although rest is important when on the road to recovery, too much inactivity can weaken your muscles, often making the joint pain even worse. Try incorporating low-impact cardio exercises into your daily routine such as walking, swimming, or using a stationary bike. Not only are these exercises great at strengthening muscles without putting too much impact on your joints, they help aid in flexibility. When deciding on what exercise you want to participate in, avoid any high-impact exercises such as running or HITT workouts that may put further strain on your injury, taking longer to repair.
Consider the appropriate footwear
Your choice of footwear could dictate how much pressure is applied to your knees. To increase comfort and relieve any excessive pressure, opt for a cushioned insole. Factors like overarching feet, excessive amount of weight being placed on certain areas of the foot, can cause discomfort when walking, which can impact your joints when not treated correctly. Based on the extent of your injury, you may be advised to insert special insoles into your existing footwear – but seek the correct medical advice first to ensure you are getting the right treatment required.
Your knees not only help you to walk but they help support any pressure your joints may receive. If you’re overweight, the strain on your joints can be a huge factor to joint discomfort. A steady weight loss programme could help reduce the pressure on your knees, leading to a reduction of excessive joint ache. Try building healthy habits into your lifestyle such as taking the stairs whenever you can, and walking or cycling to work. Incorporating these changes with a healthy diet can help you see a decrease in your weight and will put less force on your knees.
There are a range of benefits that come from having a healthy diet, one of those being foods with a wide selection of tasty nutritious foods which have anti-inflammatory properties. For example, fish rich in omega-3 fatty acids is a tasty alternative for aiding in healthy joints. To make the most from your diet, try to consume fish at least 3 times a week, and incorporate it with certain anti-inflammatory spices such as turmeric, cayenne and ginger. A healthy and balanced diet taken with joint supplement support such as Ultra Triple Action can help preserve joints while supporting bone health to keep you healthy and active.
Whether it is a recent injury attained through an activity or joint tension, rest can be one of the most important parts of the healing processes. Although too much rest can weaken the muscles in the first few days after an injury or flare up, it is particularly vital to get rest to ensure no extra pressure is added. Without giving the affected area enough time to rest, continual strain is placed on the injury resulting in knee swelling. Make sure to keep off the injury for a few days and do simple knee strengthen exercises while you are immobile to stop your muscles from weakening.