One of the most essential and important parts of the human body is the knee since it is that vital joint which connects the thigh to the leg, enabling us to walk or run or jump properly. It is the largest joint in the human body, and it is classified as a modified hinge joint since it behaves exactly like a door hinge, letting the leg move in one direction but not allowing it to bend backwards. The knee connects the femur or the thigh bone to the tibia, a bone in the upper front portion of the leg, and also consists of a patella or the kneecap. The two connections between the femur and the tibia, along with the patella and the patellar groove, make up the three main components in the knee joint, which is enclosed in a joint capsule and filled with synovial fluid, thus the knee can also be classified as a synovial joint. It also has a number of accompanying muscles, mainly of two types, the extensor which helps in extension of the joint and the reflexor which helps to contract the joint back, plus a steady flow of blood thanks to large network of blood vessels wrapping around the kneecap and the muscles.
The intricacy and the complicated nature of knee joint makes it quite vulnerable to injuries and damages, mainly due to blunt force trauma or sudden impacts, but even due to diseases like arthritis and osteomalacia, and generally wear and tear and degeneracy due to old age. These injuries can show symptoms like swellings and/or pain, and it is best to immediately consult medical help if any of the symptoms start appearing. But personal care is also important, and so below are some knee pain Dos and Don’ts that people should definitely follow if faced by any kind of knee injury:
1)Do exercise – In spite of facing pain while trying the move the knee joint, certain types of movements and therapy can actually help heal knee injuries, so it is advisable to practice some cardio exercises like swimming and cycling which helps strengthen the muscles in the knee.
2) Don’t rest more than recommended – Although a patient may feel that give the knee a complete rest during any injury is the best and the fastest way to heal, too much rest can actually make the knee muscles weak and increase the joint pain.
3) Do follow ‘RICE’ – The combined therapy of rest, ice, compression and elevation is often termed as RICE and it plays a major role in reversing knee damage and helping to heal faster.
4) Don’t ignore your shoes – Most people tend to overlook this, but the wrong kind of shoes can delay healing or even worsen the knee pain, so it is advisable to wear the right shoes with proper soles and cushioning.
It is absolutely essential for a patient to strictly follow the above Do’s and Don’ts for knee pain as recommended by the doctors to ensure a speedy and steady recovery.