Many people say that their knees hurt and swell when they walk for a long time, but it is not enough to require surgery. However, if pain persists for a long time, knee movement is limited, depression may occur, and quality of life decreases.
-What causes knee pain?
“The main causes are degenerative osteoarthritis, meniscus tear, ligament damage, and tendonitis. If arthritis, cartilage rupture, or ligament damage is severe, it can be treated with surgery. However, there are many cases where improvement is achieved through lifestyle modification and exercise.
To reduce knee pain, you must continually strive to adopt postures that reduce pressure on your knees. “If you bend your knees too much, the pressure inside the knee joint increases and pain in the joint membrane, cartilage, and ligaments can become worse.”
-Posture and exercise to reduce knee pain.
“You need to continuously stretch your knees so that the pressure메이저사이트 inside them can be lowered. Additionally, it is recommended that you avoid sitting cross-legged or kneeling on the floor and sit on a chair.
Through exercise, you need to build strong thigh muscles that can support the weight load on your knees. Exercises to strengthen the quadriceps muscles on the front of the thigh have a longer-lasting effect on improving knee health than injections or physical therapy.
First, a good squat exercise is to bend and straighten your knees a little bit so that you don’t feel any pain. If you have difficulty maintaining your balance, it is recommended that you hold on to a table or chair to do so safely. After maintaining the bent position for 10 to 15 seconds, slowly straighten your knees and bend them again. It is effective to perform 3 sets of 10 times at a time.
In addition, you can grow your quadriceps muscles by exercising by climbing stairs, hills, or mountains. However, when coming down, the amount of movement is not large and shock and load are applied to the knee joint, which can cause pain. Therefore, after walking up the stairs, it is better to take the elevator down or walk down slowly.”
-If there is no improvement even if you consistently exercise your knee.
“If the pain does not go away even if you exercise consistently, and especially if the pain around your knees continues even when you are resting, you may suspect a herniated disc. This is because if the spinal nerves are compressed due to a herniated disc, numbness and pulling pain in the buttocks, thighs, and calves may occur. Even though it is a back problem, there is not much back pain and only the legs hurt. “At this time, treatment of the knee alone will not improve the condition.”