4 Habits That Support Strong Healthy Shoulder Joints
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Tips for Modifying Your Activities When You Have Chronic Knee Pain
Knee pain is a common cause of chronic pain, and it’s more prevalent now than ever. Knee pain can limit range of motion, impair muscle control, weaken muscles, and hinder mobility.
Whether from a disease or injury, chronic knee pain can pose a significant challenge to your daily life. Fortunately, it doesn't have to sideline you from the activities you love.
With thoughtful modifications and a proactive approach, you can continue to lead an active life without worsening your knee pain.
Board-certified orthopedic surgeon and sports medicine physician Dr. Matthew Pifer specializes in minimally invasive arthroscopic knee surgery.
Repairing the knee using this approach can bring relief, but it isn’t always necessary. In some cases, innovative techniques, such as platelet-rich plasma therapy, can prevent surgery.
If you’re struggling with chronic knee pain, the first step is to modify your activities. Keep reading for essential tips for adjusting your activities to manage chronic knee pain.
Embrace low-impact exercises
High-impact activities like running, jumping, or heavy lifting can aggravate knee pain. Switching to low-impact exercises helps you stay active while putting less stress on your knees.
Swimming, cycling, and walking are excellent alternatives that offer cardiovascular benefits without the harsh impact. For example, water aerobics is gentle on the joints and provides resistance to strengthen the muscles around your knees.
Strengthen and stabilize
Incorporating strength training into your routine can significantly improve knee stability and reduce pain. Focus on exercises that strengthen the quadriceps, hamstrings, and calf muscles.
Resistance bands and bodyweight exercises like squats and lunges (with modifications as needed) are effective. However, it's crucial to consult with our team to ensure you're performing these exercises correctly and safely.
Prioritize flexibility and mobility
Tight muscles can exacerbate knee pain by putting additional strain on the joint. Regular stretching and mobility exercises improve flexibility, reduce stiffness, and enhance your range of motion. Consider incorporating yoga or Pilates into your routine, which can be adapted to suit your comfort level.
Use supportive gear
Investing in high-quality, supportive footwear makes a difference. Shoes with proper arch support and cushioning reduce the stress on your knees during daily activities. Additionally, knee braces or compression sleeves provide extra support and stability for your knees, especially during physical activity.
Consider platelet-rich plasma therapy
Platelet-rich plasma (PRP) therapy offers a regenerative approach to healing. This innovative therapy harnesses the healing power of your own blood to promote the repair of damaged knee tissues.
PRP is derived by spinning a sample of your blood to concentrate the platelets, which are then injected into the affected knee. These platelets are rich in growth factors that stimulate your body's natural healing processes, reducing inflammation, enhancing tissue repair, and relieving pain without the need for invasive surgical procedures.
PRP addresses the underlying causes of knee pain by promoting regeneration and healing at the cellular level. Unlike conventional treatments that may offer temporary relief or merely manage symptoms, PRP therapy restores knee function and reduces pain over the long term.
Take control of knee pain
In most cases of persistent knee pain, maintaining an activity level that fits your needs is highly beneficial. Taking those initial steps can help you to find your rhythm and boost your resilience.
Small changes can lead to significant improvements in how you feel. Chronic knee pain doesn't have to hold you back from the activities you love. For options for managing your chronic knee pain, give us a call to schedule a visit with Dr. Pifer today.
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