Most knee complaints arise as a result of an overload of the cartilage in or the muscles around the knee. These knee complaints can cause symptoms such as stiffness, sharp pain and sometimes some swelling in the knee. Did your knee complaints arise without trauma? Then here are 10 tips to get rid of your knee problems.

RICEM
Rest:Try to relieve your knee for a few days. If possible, you can use crutches to still get from place A to B.
Ice: If you have swelling, placing a bag of ice or a cold pack on your knee for about 20 minutes every 90 minutes can reduce your knee swelling and reduce pain.
Compression: You can do this with a compression bandage. With this you can support the body part and put pressure on the swelling. Always keep fingers and toes out of this bandage to make sure it isn't too tight. If a discoloration occurs, you must reconnect.
Elevation: Place a pillow under your knee. This way, your knee can relax a bit more without your knee being in an overly stretched position, as this can make symptoms worse.
Mobility: Besides the fact that your knee needs to rest, it is important that you make some small movements. Therefore, try to make small bending and stretching movements with your knee, all within the pain threshold.

Think about your shoelaces
Make sure your laces are properly tied. If you walk around with loose laces, the chances are not only that you will fall, but also that your foot will slide loose in your shoe, making your knee even more unstable. So keep this in mind.

Know your level
You probably know best whether you can handle a certain activity. This allows you to estimate whether the activity can pose a risk to you.

Shoe soles 
A common problem with feet is having flat feet. The inside of the sole of the foot has dropped to the ground. This can not only give extra pressure and stretch in the ankle, but also pressure in the knee. To do something about this, it is best to go to a podiatrist or podiatrist. They can measure your feet and make special soles that prevent your flat feet.

Overweight
Obesity is a major problem in our society. Besides the fact that it is unhealthy, this can also have a major influence on knees. The heavier you are, the more pressure will build up in your knees. At some point, this pressure can start to give or persist in you complaints. So try to maintain a healthy weight. If you have trouble with this, it might be a good idea to talk to a doctor. the doctor can send you to a dietician.

Warmth
Heat can improve blood flow to the muscles. And muscles that have a good blood flow can relax more easily. By taking something as simple as taking a hot shower or going to a sauna or a heat patch may make your muscles more relaxed. This can have a positive effect on many people.

Warm up before exercising
By warming up first, you ensure that the muscles are at the right length and that they have good blood flow so that they can handle the load you want to deliver with them. This prevents overloads. You do a warm up by making movements that you will do during your activity, but more slowly. 

Take enough rest
Physical activity is good for you, but it can cause a lot of kneepain if you do this too much without resting. Try to rest for 24-48 hours after physical activity. This is enough time for your muscles to recover.

Go see a professional 
Do these 9 tips not work? Have you used all these tips and has it not helped? No problem, there are several roads to Rome. And several ways to get rid of your knee complaints. You can go to the physiotherapist, osteopath or chiropractor and they can help you with this. 

Any questions or feedback? message me.

King regards,

Sascha Bargi BSc PT. & MSc Ost. in training