Some people don’t know how to do after their knees hurl, the hardest decision to make is whether to continue or stop. If you continue, your knees hurt may make worse.
Knee pain can caused by many issues. Fox example. You may overuse your knees and cause bursitis. And suffer from ligament tears. If you don’t exercise for a long time and start to workout, you may have a little pain in your knees. So if the pain last more than 10 days, you’d better to see a doctor.
Here are some tips to deal with your knees pain:
Stretch your hamstring
Stretch your hamstrings can relieve your knee pain. You need Stretch hamstrings before you do exercise to reduce the risk of ligament tom. Place a leg on a elevated step and put opposite arm to your ankle, hold on for about 20 seconds I then repeat on the other side.
Standing straight, then bend knees and grab the foot top behind you, pull heel and touch your hips gently. Keep your body straight and in the whole process. Hold for about 20 seconds, then repeat on the other side.
Track your weight
Studies have shown that each extra pound of your body weight will exert 4 pounds pressure on your knee joint, so make your workout program and keep a healthy diet to keep your body weight in normal range. And track your weight regularly to keep the endurance of your knees in normal range.
Freeze the hurt knee
When your knee pain, most time there is inflammatory in it. Ice is the most important and effective for anti-inflammatory. Take some ice into a plastic bag and place it onto the hurt knee area for about 15 minutes. If you want to more effective and quickly, you can use over-the-counter anti-inflammatory.