Gently relieve your knees: 10 tips validated by health expertsGently relieve your knees: 10 tips validated by health experts
Have your knees been hurting for a while? Given the high daily demands on your knees, especially if you’re an athlete, this is unfortunately not uncommon. If your pain is severe or particularly bothersome, a medical consultation is necessary to receive an accurate diagnosis and appropriate treatment. In any case, or while you wait for your doctor’s appointment, here are 10 ideas for measures that are always useful for relieving pressure on your knees every day.
1/ Give your knees a break
It may be obvious, but we can’t repeat it enough: if your knee hurts, the first thing to do is not use it while the pain is present!
In practice this means:
- Avoid walking and climbing stairs unless absolutely necessary
- Raise the sore leg while you sleep
- Avoid running while you are in pain
However, be careful not to stay still for too long; a minimum of movement (not traumatic for the knee) is necessary to keep the muscles and joint in good condition!
2/ Avoid violent sports for the knee
Regular exercise is excellent for your health… unless you have knee pain and the discipline you practice involves movements that are dangerous for the knee!
The most important sports to avoid are those that place significant stress on the knee through repetitive impacts or sudden changes in trajectory. These include:
- football
- rugby
- Executed
- basketball
- tennis
On the contrary, you can practice without risk:
- Ride a bike
- Tai Chi
- To swim
- The Pilates
Do not hesitate to ask your doctor or physiotherapist for advice!
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3/ Avoid being overweight
Did you know that being overweight, and especially being obese, is a worsening factor for knee pain? This can be explained quite simply. In fact, when you walk, your knees experience a force equivalent to 3 to 6 times your body weight. If this force is too high, you can imagine how much this force is accentuated!
The result is greater wear and tear on the knee: increased pain and an increased risk of osteoarthritis in overweight people.
If you’re concerned, consider adjusting your diet and lifestyle to help you lose those extra pounds weighing on your knees! Of course, a doctor can help you with this.
4/ Choose suitable shoes
- We tend to forget, but the shoes you wear can have a noticeable impact on the health of your knees! The stresses your feet are subjected to affect your knees, hips, and even your back.To prevent and reduce knee pain, it is advisable to avoid the following:
- Pumps and high heels that shorten the calves
- wedge shoes
- Ballerinas that do not provide sufficient arch support
- Shoes with pointed toes
- Running shoes, apart from the exercise of
Instead, choose comfortable shoes without high heels that you feel comfortable in.
5/ Do not transport heavy loads
We know that carrying suitcases, shopping bags, and other heavy objects can cause back pain. But did you know that these strains can also aggravate your knee pain?
If your knees are sore due to an injury or osteoarthritis, avoid aggravating your condition by carrying heavy loads. Get help and limit these unreasonable restrictions as much as possible.
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Reduce Knee & Joint Pain with this Anti-Inflammatory Drink
Are you someone who constantly deals with knee and joint pain? If so, we have a natural remedy that may provide some much-needed relief. This anti-inflammatory drink is not only easy to make but also effective in reducing inflammation and improving joint health.
Ingredients:
- 1 cup warm milk (almond, coconut, or dairy)
- ½ teaspoon turmeric powder (natural anti-inflammatory)
- ½ teaspoon cinnamon powder (boosts circulation)
- ½ teaspoon ginger powder (reduces pain and stiffness)
- 1 teaspoon honey (optional, for taste)
- A pinch of black pepper (enhances turmeric absorption)