How To Care For Your Knees,  The Do's and Don'ts - Dr. Mahesh Bagwe
                     How To Care For Your Knees:
The Do’s and Don’ts!
Knee pain can bring a lot of trouble for sportsmen. And enduring the pain is not something that 
should be done. So here are a few do’s and don’ts that will help you stay healthy and fit.
Do’s
Keep a Check on Your Weight
Being overweight can put additional strain on your 
joints and legs. That’s why maintaining a healthy 
weight will reduce the pressure on the knees.
Exercise
Indulge in exercises that strengthen the muscles and 
joints near the knees. You can try cardio, swimming or 
cycling too.
Warm up and Stretch
Before workouts or training sessions, make sure you 
relax the sti muscles and reduce the tension in the 
body so that the muscles are not injured easily.
Apply RICE
(Rest, Ice, Compression, Elevation)
This is a good strategy for a minor injury or an arthritis 
flare. Rest well, apply ice on the inflammation, tie 
compression bandages and keep your injury at an 
elevation.
Dont’s
Don’t Ignore the Pain
If you have tried RICE and the pain hasn’t stopped for 
2-3 days then consult your doctor immediately, don’t 
ignore the pain!
Avoid Wearing Wrong Shoes
Wear cushioned soles, low-heeled shoes to relax the 
pressure on your knees. Avoid wearing worn-out shoes 
and high heels.
Avoid Jarring Your Joints
Indulging in high-impact sports like running, jumping, 
lunges,and deep squats will have adverse eects on 
your knees and might strain them.
Avoid Resting Too Much
Resting too much might stien your muscles and make 
it dicult for you to move. Keep moving your legs to 
strengthen the muscles and ligaments around the 
knees.
If the knee pain still persists then you can schedule an appointment with Dr. Bagwe,
orthopedic surgeon and lower extremity specialist in St Louis and Chesterfield.