HOW TO DEAL WITH KNEE PAIN
Knee pain is common among cyclists. Symptoms of knee pain include swelling and stiffness, popping or crunching sounds, inability to fully straighten your leg or redness and warmth to touch. This article talks about home remedies for instant relief from knee pain.
- Use RICE: If you are suffering from any kind of sprain or strain issue then adapting to the acronym RICE will help you in your treatment i.e. Rest, Ice, Compression and Elevation. One can prevent swelling by wrapping the knee with a compression bandage. Please take note: Don’t wrap the knee too tight as it will cut off circulation. Finally, it is important to keep your legs elevated while resting.
- Heat & Cold Therapy: Use cold therapy during the first 24 hours of your injury, and then you can use a gel cold pack to reduce the swelling and pain. For the hot therapy, you can use a heating pad for your knee while reclining. It will help to prevent swelling. Always remember to alternate between the cold and hot therapy for maximised recovery.
- Yoga: Some yoga poses can also help with your knee pain like Mountain pose, Triangle pose and Hero’s pose. Yoga is a great way to deal with knee pain and weak knees. It can help anyone seeking knee pain relief. These poses will help in muscle strengthening and knee stabilisation. It will also help to stretch the tight muscles which pull on the knee like the hip flexors and the other hips.
- Along with yoga some exercises like straight leg raises, hamstring curls, prone straight leg raises are great ways to help you find relief from knee pain.
In case of mild to moderate knee pain, regular exercise will help you to build and maintain your muscles which are needed to support and maintain your knee functioning. Walking also helps to maintain your bone health.
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