It’s recommended to rest your sore knee joint to a point. If you’ve injured yourself or are experiencing an arthritic flare-up with mild to moderate pain, employ the RICE approach.
Rest, Ice, Compression, and Elevation can all help quell minor flare-ups of knee pain.
But staying still and immobile may only be effective to a point. To manage knee pain for the long term, activity might be the best approach. Here are a couple of active options that may help reduce flare-ups, enhance mobility, and boost your quality of life.
Tai Chi is an ancient form of mind-body exercise that may help manage knee pain in a variety of ways. It is primarily used to enhance balance and flexibility, which can contribute to pain reduction and improved mobility. It may also help limit pain by reducing stress.
The American College of Rheumatology and Arthritis Foundation recommends Tai Chi as a treatment option, and studies have shown it may be particularly useful for people with osteoarthritis.
Other forms of low-impact exercise may also help with the prevention and management of knee pain. Adding muscle can help take pressure off the knee joint while using the joint can help it stay warm and loose.
Resting the joint or limiting movement can have benefits in the short term. But an overall active lifestyle will likely lead to more long-term benefits.
If you suffer chronic knee pain, low-impact activity is best. This will save you from any jarring motions or pressure that can promote pain. Useful low-impact activities for sore knees may include:
- Cycling
- Swimming
- Walking (wear good supportive sneakers with a well-cushioned sole)
- Yoga
- Tai Chi