Knowing your knees are susceptible to injury is one thing, but how do you care for them? Well, for the more active there’s a few fairly obvious things – such as don’t exercise on hard surfaces. That means not running on concrete footpaths and bitumen roads. Jumping up and down – skipping – or playing ball sports on similarly hard pavements is also a no, no.
If you already participate in a high impact sport or exercise, don’t take up another one. Keep all your other physical activities low impact to reduce the stress on your knee – try swimming or cycling instead.
Rest – if your knees get a hard day of working out or sport, then give them a break afterwards. Take a load off whenever you can, and if your knees are already active, avoid squats, leg extensions and leg presses. Keep your legs elevated while resting – a pillow works well – to stop fluid building up around the knees. You can also apply icepacks after activities to reduce any inflammation you may have caused – but remember not to have an ice pack on for any longer than twenty minutes.
And then there’s strapping your knees. Everyone is doing it these days. Breathable self-adhesive strapping tape when applied properly will reduce twisting in the knee and hold the joint tighter in cases where ligament damage has previously occured. But make sure you consult a professional therapist to learn how to strap your knee – there’s no point getting it wrong and causing yourself the injuries you were trying to avoid.
Even if you’re not an exercise addict or sports whiz, knee health and you is still important. The best thing anyone can do for their knees is manage body weight. The closer you can get to your body’s healthy weight range the less damage you are likely to do to your knees. Remember – every kilogram you put on is another three kilograms of impact for your knees.
Age is also against us – but a well cared for knee can last as long as you. As we get older, the cells in the cartilage forming the menisci slow their replacement rate, meaning injuries can take longer to heal. The menisci can also be worn away unevenly if the knee is unbalanced, in exactly the same way an unbalanced car tyre can wear on one side. An unbalanced knee could be the result of an injury several years earlier, so if you have injured your knee in the past, be aware of issues that may occur in the future. But most importantly – despite the injuries, age and pain, don’t stop using your knee. Knees need to be active. Immobilising your knee to avoid pain is likely to make things worse – as unused knee muscles quickly atrophy – weakening the joint further and making the knee a candidate for even more injuries. So if you want to keep it…make sure you use it.
Mid or Middle Back Pain Our back has been with us for a long time…and not surprisingly sore mid (middle) backs just as long. If your mid back is hurting, first of all, make yourself more comfortable. Take a cushion with you, particularly in the car or at work. If you’re sitting for long peri...Read More
Looking for pain relief? Try our gentle healing technique at Setter’s Health Centre. We employ the Bowen Therapeutic Technique – Bowen Therapy, which is a dynamic system of muscle and connective tissue therapy that encourages the body to right itself. This technique involves a gentle roll o...Read More
Lower back pain is very common in our community – eight out of ten Australians will experience lower back pain in their lives. And to think that lower pain will stay isolated from the rest of the body is wishful thinking at best. Why? Because the referred pain nerves – Dermatomes – will soon e...Read More
For 29 years sports men and woman have come to Setter's H.C for Sports Muscle Strain Pain & Injury Relief. The Setter's have specialised in Bowen Therapy, this is an incredible bowstring in the fight against sports pain And Injury. From the moment of diagnosis, Bowen Therapy’s procedures be...Read More
Why Choose Setter’s H.C. For Your Pain Relief In Townsville? Pain Relief Specialists of Townsville we have successfully helped clients for over 29 years & offers a relaxed & professional environment for your pain relief needs. With a focus on Bowen Therapy. Seniority: Benjamin Setter i...Read More
Why Choose Setter’s H.C. Townsville For Pain Relief? Setter’s Health Centre is leading the way with our Specialists being some of the most experienced Bowen Therapy Pain And Injury Specialists in Townsville Australia with 28 years of working with those seeking pain relief. At Setter’s we excl...Read More
SETTER’S HEALTH CENTRE IS REOPENING MONDAY THE 1ST OF JUNE 2020 AT 8.30AM! In accordance with the lifting of COVID-19 restrictions by the Queensland Government, we are reopening. Your safety is paramount to us and we will be following the Safe Work and Department of Health Infection Co...Read More
An important announcement from Setters Health Centre!! Please note that while there have been changes to businesses under the QLD Government COVID-19 closures direction, Bowen Therapy remains as a non-essential business undertaking. Setter’s Health Centre will remain closed at this time. We...Read More
Setter's Health Centre, in the interest of public health safety, will be temporarily closing our clinic, until the risk from the Australian COVID-19 epidemic has reduced. We would like to thank our clients & we wish that you all remain safe, stay calm & carry on in a positive respectful m...Read More
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