Knee pain can be a significant obstacle in daily life, making routine activities like walking, climbing stairs, and standing for extended periods challenging and uncomfortable. However, with some practical strategies, you can effectively manage knee strain and continue your daily tasks with less discomfort. In this blog post, let’s learn some tips to avoid excess knee strain.
1. Walking
Wear Supportive Footwear: Choose shoes with good arch support and cushioning to reduce the impact on your knees while walking. Avoid high heels and flat shoes with little support.
Pace Yourself: If you experience knee strain, try to avoid long walks. Instead, break your walking into shorter segments, allowing your knees time to rest in between.
Use Walking Aids: If necessary, consider using a cane or walking stick to help reduce the load on your knees, especially if one knee is more painful.
2. Climbing Stairs
Take It Slow: Climb stairs at a slow, steady pace. Use the handrail for additional support to help offload some pressure on your knees. Here are some tips from Harvard Health on climbing stairs that you can consider.
Step Up with Your Stronger Leg First: When descending stairs, lead with your stronger or less painful leg and descend with the weaker leg first. This technique can help minimise strain on the affected knee.
Consider Alternatives: If stairs are particularly painful, use an elevator or ramp when available to avoid exacerbating knee pain.
3. Standing for Long Periods
Shift Your Weight: Do you stand for long hours at work? Avoid standing in one position for too long so you do not experience extreme knee strain. Shift your weight from one leg to another, or take small steps to keep your knees flexible.
Use a Cushioned Mat: If you must stand for an extended period, such as during cooking or working, use an ergonomic cushioned mat to reduce the pressure on your knees.
Take Breaks: Make a point to sit down and rest your knees every 20-30 minutes. Even short breaks can prevent knee pain from worsening.
4. Sitting and Rising from a Chair
Use a Chair with Armrests: When sitting down or rising from a chair, use the armrests to support yourself. This helps to reduce knee strain as you lower or lift your body.
Avoid Low Chairs: Sitting in low chairs or couches can increase the stress on your knees when getting up. Opt for chairs with a higher seat or use a cushion to raise the sitting surface.
5. Getting In and Out of a Car
Pivot Your Body: When entering or exiting a car, pivot your entire body rather than twisting your knee. This reduces the rotational stress on your knee joint.
Use the Door Frame for Support: When getting in or out, hold onto the door frame or car roof for additional support. This can help you avoid putting too much pressure on your knees.
4. General Tips for Preventing Knee Strain
Strengthen Supporting Muscles: Incorporate exercises to strengthen the muscles around your knees, such as quadriceps and hamstrings. Stronger muscles help support the knee joint, reducing pain during daily activities.
Apply Ice or Heat: After activities, consider using ice to reduce inflammation or heat to soothe stiff joints. This can be particularly helpful if your knees feel sore after a long day.
Maintain a Healthy Weight: Carrying excess weight increases the strain on your knees. A healthy diet and regular exercise can help manage your weight and, in turn, reduce knee pain.
By implementing these practical strategies, you can manage your knee strain more effectively during everyday activities, allowing you to maintain a more active and comfortable lifestyle. If your knee pain persists or worsens, consult a healthcare professional for further evaluation and treatment options.
Take the Next Step Towards Pain-Free Knees
If you’re experiencing knee pain or want to take proactive steps to protect your knee health, our Hip & Knee Orthopaedics Singapore team is here to help. Book a knee evaluation consultation today and learn how to preserve your cartilage, manage pain, and maintain an active lifestyle without surgery.
Schedule your appointment now and take control of your knee health.
