Four ways to battle knee pain with Suhyun An
Introduction
No matter how old you are, you should be able to enjoy a pain-free knee. Knee pain can be debilitating and make life very difficult. It's especially frustrating if you're in your 20s or 30s when you should be able to move around freely without any issues. But there are ways to reduce the likelihood of knee pain and help manage it if it does occur:
Exercise
Exercises to strengthen your knees:
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To help strengthen your knees, try exercises that build up the muscles around them. That can include squats, lunges and calf raises. These types of exercises will keep those muscles in shape so they're not as likely to tire out or become weak when you need them most.
Exercises to stretch tight muscles:
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Your quads and hamstrings are probably tight if you have knee pain because these muscles control how far you can bend down and lift up. If they're too short or tight, they might pull on the tendons around your kneecap which could cause pain when walking around on the uneven ground (like uneven sidewalks) or running fast downhill (like hills). Stretching these muscles regularly can help loosen them up so they don't tug on the inside of your knee joint as much anymore.
Suhyun An says exercises for balance and strength: You may want some extra support from a physical therapist who knows how best but it's possible to do some yoga moves at home that will help improve balance by strengthening core abdominal muscles like transverse abdominals (TVA), multifidus spinae in sacrum region, etc., lower back erector spinae muscle groups which may be contributing factors leading towards poor posture/balance/gait pattern causing knee joint instability leading towards overuse injuries such as anterior cruciate ligament tears due too much pressure exerted onto certain points such as tibial plateau where ACL attaches itself onto bone structure causing wear & tear over time due repeated usage until finally tearing away completely."
Weight loss
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Weight loss
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Suhyun An says losing weight will help your knees in two ways. First, excess weight puts more pressure on your joints, which can result in inflammation and pain. Second, obesity is a risk factor for knee osteoarthritis; losing even 10 to 20 pounds can make a big difference. However, if you have osteoarthritis and lose weight rapidly (more than two pounds per week), the cartilage that cushions the bones in your knees may tear away from those bones—a condition known as "osteonecrosis." This complication of osteoarthritis can cause severe pain and disability.
Proper shoes
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Wear shoes that fit properly.
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Don't wear high heels. They can cause joint pain and compressed nerves, leading to numbness in your legs and feet.
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Don’t wear shoes that are too tight. Shoes should be snug but not tight, with room for your toes to move around a little bit. If you have bunions or hammertoes (toenails that point downward), try shopping for shoes at a store where the staff can measure your feet and help you find proper-fitting footwear that reduces pressure on those areas of your foot.
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Wear shoes with good arch support and shock-absorbing soles if possible; these features will help reduce knee pain caused by walking on hard surfaces throughout the day at work or school, while also increasing comfort while standing up straight throughout each day as well!
Surgery if it's really bad
If you are in constant pain and your doctor has tried all of the above methods, it might be time for surgery.
Surgery is a last resort and should only be considered if other methods haven't been successful. Surgery can be expensive, and invasive, and may not help at all.
Battling knee pain isn't easy but there are things you can do to help.
Battling knee pain isn't easy but there are things you can do to help.
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Exercise. Regular exercise will strengthen your muscles and joints, improve circulation and flexibility, and speed up healing time. Be sure to choose an activity that doesn't aggravate your knees, like swimming or biking instead of running or jumping rope.
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Lose weight if you're overweight. Being overweight adds extra stress on your knees so losing weight will reduce pressure on them and make them feel better overall.
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Get proper shoes with good arch support for walking or running activities if you have flat feet (or high arches). Flat feet cause the ankle bones to roll inward while high arches cause the ankle bones to roll outward too far—both conditions lead to overpronation which puts uneven pressure on the knee joint causing pain as well as other problems such as inflammation/swelling of tendons around knees which leads further pain in form of tendinitis/tendinosis (arthritis).
Conclusion
While knee pain can be frustrating, there are many ways to manage it. It's important to remember that you should always consult a doctor before trying any of these treatments. They will help you decide which one is best for your particular condition and help guide you through the process.
Dr. Suhyun An is a graduate of the prestigious Parker College of Chiropractic. A long-time resident of Houston, she majored in biochemistry and biophysical science at the University of Houston. After working at the MD Anderson Cancer Center, she chose a career in chiropractic to help patients lead healthy and wellness lifestyles. Suhyun was the highest-trained Chiropractic Biophysics practitioner in Houston and has been a guest speaker to the Houston Energy Football team, Memorial Drive Methodist Church, and numerous other organizations. She is a contributing writer to many media outlets and has been interviewed many times by countless radio stations. She was also a featured guest speaker on Great Day Houston. Fueled by her desire to expand the scope of practice, Suhyun finished her bachelor’s degree in nursing and master’s degree in family nurse practitioner. She constantly travels across the country learning the latest techniques to improve chronic conditions.
Dr. Suhyun An is also a published author. Her works include “The Pain-Free Knee” (available on Amazon)
