Participation in athletics offers many health and social benefits. However, sports also come with risk. Knee injuries are a common occurrence. Fortunately, there are steps you can take to reduce your risk of knee injury. There are also some key steps for taking care of yourself after experiencing knee injuries during sports. Use the following tips on how to take care of your knees to keep these joints in top shape:
- Always warm up: Whether you’re about to attempt some simple yoga stretches or run a marathon, always take time to warm up. Start with easy stretches to prepare your knees (and the rest of your body) for the rest of the workout. For the best results, hold each stretch for 30 seconds.
- Apply heat treatment: In addition to warming up your muscles with stretching, considering literally warming them with heat application. Use a hot towel or heat compress on your knees before you warm up. This will help increase blood flow to your knees to prep them for exercise.
- Use strength training: Build up the muscles that support your knee to keep it healthy. Use strength training such as hamstring curls and straight leg lifts as part of your exercise routine, and stay consistent with your training.
- Participate in knee-friendly activities: Keep in mind that activities such as biking, swimming and cross-country skiing are much easier on the knees than running and aggressive sports. If you’re wondering how to take care of your knees, try sticking to activities that are less harsh on your joints.
- Choose your shoes wisely: To protect your knees, select shoes that offer good support and stability. The shoes must also fit properly to reduce the risk of injury and falls. For advice on shoe selection, consult with your local orthopedic specialist.
- If it hurts, stop: Too often, people try to ignore pain in their knees. They try to push through a workout or finish a sporting event. If you feel even the slightest twinge while you are active, stop. Apply the RICE method (rest, ice, compression, elevation) to prevent damage to the knee and future problems you may experience due to unnecessary injury.
- Use the RICE method: If you suffer a minor knee injury or ailment, use the RICE protocol to treat the joint and get pain relief. Use ice 20 minutes on and 20 minutes off. This will relieve swelling. Compress the knee with a brace or elastic bandage. Elevate the knee above your heart.
We know how to take care of your knees
Dr. Bernard Ong is the premier orthopedic surgeon in Las Vegas. With a focus on providing the very best in patient care, his office’s services include orthopedic surgery, sports medicine, arthroscopy, meniscus surgery, ACL surgery, knee replacement and more. For the best results when taking care of knee injuries during sports, contact Dr. Ong. Get in touch with the office today for more information on how to take good care of your knees or to schedule your next appointment.
Categorized in: Knee Specialist
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