Want to say bye to knee pain?

The exercises and movements are designed to make you feel great but they can also cause pains and aches in your body. 

The knee is that part of your body where you can experience pain easily even after some basic exercise.

So to cure that we are here with Roll, Drop, and Stop techniques.

Roll: - 

• It is often seen that knee pain come with over-training.
• In the rolling technique, you bend the lower part of the leg to touch the back of your thighs.
• You can also do this by placing a roller on the back of your knee and bending the leg.
• You can use rolling before and after your leg workout.

Drop: - 

• Drop techniques suggest that you should go easy on weights while exercising.
• If you do strength training like box jumps, jump squats or lunges, then you should take a break from these exercises while experiencing pain in the knee.
• On the other hand, if you do weighted squats or weighted lunges you should consider reducing weight and in this situation, a body weight workout is recommended.
• What you can try doing with the aching knee are monster walks, pile squats, abduction or adduction, hip extensions, some variations of the deadlift, and you can also try bridging exercise.
• While doing cardio you should avoid doing exercises that impact highly on your knees like running.
• Anyway, you can do a stepmill or stepper to keep up your cardio without impacting your knees much.

Stop: - 

• We hope that you will not have to use the Stop technique. As in the case of sharp pain, it is ideal for you to stop lower body workouts.
• While you stop doing lower body workouts, you can focus on training your upper body muscles like biceps, triceps, chest, back, and shoulders.
• You can also use this time by training your core strength with exercises like plank, lower back extension, and heel touches (from sides).

As we have discussed now what you can do to get rid of the knee pain, now let us tell you what are the dos and don'ts that will be helpful for you to deal with aching knees.

Don'ts:-

• Avoid resting for too long, as it can freeze your joints and you will find it more painful to move them again.
• Don't ignore your weight, if you are a person who is fat then your excess weight can cause pain in the knees.
• Don't ignore your footwear either, the sole of your footwear directly impacts your knees. so next time you should buy footwear that has cushioned insoles.
• Don't push your joints, heavyweight exercise can push your joints to the limit and that is why you should avoid them while experiencing pain in the knees. 

Dos:-

• You can do cardio exercises like walking and swimming to keep you fit without impacting much on your knees.
• While stepping down from stairs you should use handrails to prevent unwanted pressure on your knees.
• If you need you should take the help of knee splints and braces.
• In case of injury you should apply a cold pack for the swelling and to reduce the pain.
• After that, you should heat it up with a warm towel, hot bath, or heating pad to relax your muscles.
• In case of serious knee injury or unbearable pain, you should not treat yourself at home instead you should go to a doctor to get it checked out.

Conclusion: - 

There are many ways through which you can cure knee pain. But the best practice would be to check your workout and keep your weight in check to prevent knee pain. But if you still experience sharp pain in your joints and it is not treatable at home then you should not hesitate to consult with a physiotherapist or go to a doctor.