How To Reduce Knee Pain

Whether your knee pain is due to arthritis, injury, or some other reason, there are simple tips you can follow to ease the pain and prevent further damage to the vulnerable joints.

1. Do not skip your warmup

Remember to stretch and warm up before your workout, especially if it involves high-intensity exercises. Jeffrey Duarte, a performance specialist at NY Sports Science Lab, told NBC News.

"If we complete a warmup, our brain will recognize the movements and allow our body temperature to gradually increase to help our heart pump blood more efficiently to working muscles," he said, in addition to how the warmup gives muscles enough time to fill up with blood — this is needed to decrease stiffness.

2. Lose the excess body weight

Your knees bear much of your body weight — which means the excess pounds add a lot more strain to the joints, as noted by Charles Bush-Joseph, an orthopedic surgeon at Rush University Medical Center.

"If you walked around all day with a backpack that had a 10-pound weight in it, you would feel how achy your back, hips, and knees are at the end of the day," he said. "That shows you the impact extra weight can have on your joints."

3. Make changes to your diet

Of course, there is no "superfood" that can directly cure knee pain. However, including and excluding foods from your diet help with strengthening and fighting inflammation, which can help in easing pain symptoms.

According to the Arthritis Foundation (AF), you should consume omega-3 fatty acids in the form of fish (salmon, tuna, mackerel, and herring) or soybeans. While dairy and greens can provide bone-strengthening calcium, the likes of olive oil, cherries, and green tea come with anti-inflammatory properties.

4. Take up lower impact activities

In order to decrease joint pain, it is important to stay active. But for those who are suffering from knee pain, it is hard to consider the idea of going out for a run or attending HIIT classes. 

Walking and bicycling can be suitable alternatives as they are low-impact exercises. You may also look into Tai Chi and aquatic exercises, both of which can work on the muscles without straining the joints. Studies have shown that they offer some degree of relief to those with chronic pain and disability.  

5. Wear the right kind of shoes

If you are constantly experiencing pain in your knees, take a look at your footwear. You should wear comfortable, supportive shoes as much as possible and save your high heels for special occasions. 

"High heels aren’t good for your knees, they’re not good for your feet," Patience White, a rheumatologist and the AF vice president of public health, told Huff Post. Also, it is very important to make sure that you are wearing the right type of shoes while exercising.