Are you dealing with knee pain but hesitant to get a cortisone injection? It can be a tough decision, but sometimes it is necessary to manage the pain and inflammation. After the injection, it’s important to maximize your recovery by incorporating exercise into your routine.
Here are some tips for exercising after a cortisone injection in the knee:
1. Take it slow: It’s important to give your knee time to heal after the injection. Don’t jump back into high-impact activities right away. Start with gentle exercises like walking or cycling, and gradually increase the intensity as your knee feels better.
2. Strengthen your muscles: Weak muscles can contribute to knee pain. Focus on strengthening exercises for your quadriceps, hamstrings, and glutes. These can include squats, lunges, and leg presses.
3. Stretch it out: Tight muscles can also contribute to knee pain. Incorporate stretching exercises into your routine, focusing on your quads, hamstrings, and calves.
4. Try low-impact exercises: If high-impact exercises like running or jumping aggravate your knee pain, try low-impact exercises like swimming or yoga.
5. Get professional guidance: If you’re unsure of what exercises to do, or how much to do, consider working with a physical therapist. They can create a customized exercise plan that takes into account your specific needs and limitations.
Remember, while exercise can be helpful in managing knee pain, it’s important to listen to your body. If an exercise is causing pain or discomfort, stop and try something else. With time and patience, you can maximize your recovery after a cortisone injection in the knee.