What to Do for Leg and Knee Pain - Continued

Knees are very delicate and vulnerable to injury.  Ligaments and tendons that attach leg muscles and bones are easily sprained or torn when the knee is overextended, twisted or pushed.  To avoid these painful injuries:

1.) Avoid deep knee bends.

2.) Avoid running downhill rapidly or frequently.

3.) Do not wear shoes with cleats when playing contact sports.

4.) If you have arthritis, take your medicine as directed.

5.) Wear stabilizing and supportive shoes.  Avoid high heels.

6.) Avoid repeated, jarring motions on hard surfaces.

7.) Control your weight.

If knee pain occurs after an injury, rest and immobilize your knee. Pay attention to the pain and avoid any activity that may cause or increase it.  Use a cane to take weight off the sore knee.  Do not put a pillow only under your knee at night; this may cause the joint to stiffen.  Elevate the entire leg. 

To prevent your ankle from swelling or causing you pain, you can do a few things:

1.) Wear shoes and clothing that fit well for adequate support. 

2.) Avoid shoes with cleats when playing sports.

3.) Wear stabilizing shoes.

4.) Avoid trauma, overuse or jarring activities such as running on hard surfaces.

5.) Exercise regularly.

6.) Walk of do leg exercises a few minutes every hour when standing or sitting.

7.) Avoid wearing clothing that restricts the blood flow.

8.) Control your weight and limit your sodium in your diet.