Along with low back pain, knee pain is one of the most common orthopedic issues seen by doctors and other healthcare providers today. But even though we have compiled tons of data on this incredibly common ailment, we have few viable treatment approaches.
Interestingly, chiropractic care seems to serve as one of the best options for reducing knee pain and improving lower body function. Further, there are a number of simple steps you can take to reduce your knee pain at home with very little effort. In this article, we’ll provide you with 5 of the top tips for reducing your knee pain naturally.
Tip #1: Perform Regular Strengthening Exercise
As counterintuitive as it may sound, performing strengthening exercises for a painful knee is one of the best ways to decrease symptoms and improve function.
Truthfully, it doesn’t take a ton of exercise for you to impose a change on your knee. Even just a couple of sessions a week of squats, deadlifts, and a few other key movements can help you increase the strength around your knees.
If you’re uncertain of how to go about starting a knee-strengthening program, seeking help from a qualified exercise professional is always a good starting point. You don’t want to begin a strengthening program that will make your symptoms worse in the long run.
Tip #2: Warm-Up Before Activity
If you’re getting ready to go on a hike, you’ll likely take a number of steps to make sure you’re prepared. For instance, you may pack snacks, fill up your water bottle, and ensure that you have the appropriate outfit for the weather of the day.
However, many people will take all of the above steps, but will neglect to warm-up before they head out on the trail. This is pure folly, as the warm-up is one of the most critical pieces of the puzzle to ensure that your knees stay healthy and pain-free both in the long-term and the short-term.
A few minutes of marching in place, some quick stretches, and a few squats will get your knees prepped for whatever stress you’re about to place on them.
Tip #3: Stretch Out Often
Whether you’ve had a specific knee injury, or just general knee pain, you should prioritize flexibility in your lower body. Keeping your hips, ankles, and knees flexible is one of the best ways to reduce pain and stiffness throughout these joints.
There are various recommendations for how often and how long one should hold stretches. However, the most common recommendation is that one completes 2 minutes total of stretch (broken up however you like) for the major muscles of the body. For the lower body, in particular, you’ll want to stretch out the hamstrings, quads, calves, and piriformis muscles.
Tip #4: Eat a Healthy Diet
“You are what you eat” is a sentiment we’ve all heard at one point or another.
While this statement may not be entirely accurate, it is certainly true that our diets have a significant impact on our health. For this reason, if you find that you’re frequently eating large quantities of sugary, nutrient-devoid foods, you should reassess your diet plan.
These foods provide very little benefit to the body, and they may even lead to joint inflammation and worse pain. Therefore, be sure to prioritize a varied diet including high-quality meats, vegetables, fruits, and other key foods.
Tip #5: See Your Chiropractor Regularly
Above, we reviewed a few important tips and tricks which you can incorporate into your daily routine. By following this guidance, you put yourself in the best position possible to reduce and prevent knee pain.
However, there is one special ingredient missing: chiropractic care.
Chiropractors aim to maintain the spine in optimal alignment. In doing so, they help the nerves of the body interact with painful tissues more effectively. Thus, these tissues are better able to heal when you receive regular chiropractic treatment.
Looking for a chiropractor in Parker, CO? We’ve got you covered! Our team at Awaken Chiropractic can help alleviate knee pain so that you’re ready for whatever fun activity you’re going to tackle next. Book your appointment today!