A method to beat knee pain after trudging up the stairs or a long walk You’re late for your duty and start rushing off from your house, down the streets, and to your office in a building which is located on the 18th floor. And to make the day worse, the elevator is under maintenance and cannot be used, so you have no choice but to run up the stairs. And that highly taxing venture from your home to your office gives you a strain on your knee. Walking up and down the stairs can be good leg exercise, but there are some conditions, such as arthritis and knee injuries, that make walking up and down the stairs painful. The same goes for walking for prolonged hours which makes your knees and legs fatigued. If you’re feeling such strain or pain because of walking up and down the stairs or walking for longer periods, there are a range of techniques and treatments that reduce discomfort. Do the R.I.C.E method. The R.I.C.E method is a common practice when experiencing pain after an injury.
• R stands for Rest. Stop. the activity that you are doing. If pain is felt after ascending or descending the stairs, rest is a must to prevent complications. The pain is signaling to you that something is wrong, and rest is the first thing to do before administering first aid.
• I stands for Ice Applying a cold compress is helpful to ease the pain and swelling. Using a knee ice pack is recommended as it is designed for the knees, so you could apply enough compression as well while applying cold. The cold compress should last for 10 to 20 minutes and should be applied 3 times a day or until the pain and swelling are fully diminished.
• C stands for compression. Applying bandages around the knee after a cold compress is important to prevent further swelling. Wrap the affected knee with elastic medical bandages such as ACE. But be careful not to apply it too tight. Just enough compression that makes you feel snug and secure. Compression restricts blood flow, which causes pain and swelling.
• E stands for Elevate. The affected area must be elevated above heart level. If the case is a knee injury, you must prop your leg up above pillows while lying on the bed, sofa, or other surface.
This could give you a good rest position while you are waiting for the pain to subside. Incorporating over-the-counter medications could be advisable to reduce pain further. But if the pain persists in your knee, it is best to consult a doctor. It might be a more serious condition that is causing the pain to remain. Even a simple but vigorous activity such as climbing or going down the stairs or walking for long periods could also cause such pain. The changes we can also make within ourselves.
Exercises and physical therapy are effective to strengthen our muscles, especially on our knees, to prevent getting strains and injuries from walking up and down the stairs or walking for longer periods. These activities would be less daunting and less painful if we learned to manage our health as well. Eat a healthy and balanced diet and manage your weight.