To reduce the pressure on the knee, you must wear the appropriate footwear. Short heels shoes with appropriate size are effective to walk and balance.
15 percent of injuries due to exercise occurs in the knees. To prevent the injury and maintain a healthy knees pay attention to follow tips:
Do not ignore the pain:
If you feel pain in your knee joint you should to rest for along. This should include the adequate rest, ice comperes, put a foot high, and if the pain persists, see a doctor.
By strengthening the muscles that support the knee, you can take a little pressure off the knees. The more attention should be on quadriceps muscle, back muscle of legs, lower back muscle and groin muscle.
Do not relax too much:
Although, the rest plays an important role in improving knee pain, but you must move the joints. Pat attention to your exhaustion and relax, but also consider to exercise when the muscles and ligaments around the joint to be strengthened.
Maintain a healthy weight:
Being overweight affects the knee joint. To reduce this pressure, keep the healthy weight through a good diet and regular exercise.
Wear proper footwear:
To reduce the pressure on the knee must wear appropriate footwear. Wear short heel shoes with the appropriate size for effective walking and balance.
Warm up your body before exercise:
To prevent any damage, be sure that your body warm up and do stretching exercises. do not forget stretching the muscles of back leg and quadriceps and then walk slowly for 5 minutes before exercise. It must be heated to keep the muscles flexible.
Avoid of heavy exercise with high pressure:
It should be avoided of sports with sudden starts and stops, turns and jumps like tennis, basketball, football and squash pressure on your knees.
Do cold compresses for 20-15 minutes, three to four times a day. Of course, do it within 48 to 72 hours.