6Massage
Massage can help alleviate tension in your knee muscles. It is important to find a licensed therapist to ensure safety and effectiveness. You can ask your healthcare provider or insurance company for recommendations. Sports massage can be especially effective for injuries associated with overuse or sports. These techniques mainly focus on affected muscles on your knee. [12]
How to Squat Properly and Prevent Knee Pain
Always warm up properly before squatting to prevent injuries. This is particularly important for the elderly because their muscles tend to be less flexible and tear easily. Once you have stretched the legs, it’s time to squat correctly:
– Begin with a standing position and keep both feet apart in the shoulder-width.
– Lower your buttocks and bend your knees while breathing out.
– Keep balanced by holding out both arms and make sure to keep your heels on the ground.
– Make sure the buttocks are above the knees while the thighs should be parallel to the ground.
– Your back should be in a neutral and straight position.
– The toes, knees, and hips are pointing forward.
– Breathe in and push down into the heels to return to the initial position.
If you feel pain, consider squatting against a wall. The wall may provide added support for your injured or weak muscles, thus alleviating pain.[13]
