Still, having strong quadriceps may help to reduce the risk of knee problems, since stronger muscles can help to support the knee joint.Ī 2014 study that was conducted over five years with 2,404 participants who also had or were at risk for osteoarthritis, found that weak quadriceps were associated with an increased risk of worsening knee pain in women but not in men. According to a 2010 study that looked at over 2,000 knees of men and women who had or were at risk for osteoarthritis, neither hamstring nor quadriceps strength predicted frequent knee symptoms such as pain, aching, and stiffness. Research surrounding the benefits of strong leg muscles in relation to knee tightness varies. Strong legs, hips, and buttocks are thought to reduce knee tightness. Maintaining flexible muscles around your knee that are strong enough to support your body may help to alleviate or prevent tightness in the knee area. This will help while you may not have the benefit of moving around as much as usual. Eat high-fiber foods such as fresh fruits and vegetables to ensure you have regular bowel movements. Follow a healthy diet and drink plenty of fluids. Wait at least two weeks or until your doctor gives you the go-ahead before you bathe, swim, or use a hot tub. Use crutches if they’ve been given and avoid putting any pressure on your knee until your doctor says it’s okay. Usually you’ll wear the brace for two to six weeks. If it’s difficult to fit two fingers or if you can fit a third finger, you’ll need to adjust the tightness. You should be able to insert two fingers under the strap. If you’ve been fitted for a knee brace or had one recommended to you, make sure it fits properly. It can take three to six months before you can return to physical work and activities. It may be a few weeks before you can return to your normal activities. Take time to build up the strength, stability, and flexibility of your knee by doing rehabilitation exercises. It’s important that you take the proper steps to fully heal and prevent knee tightness after surgery. Some knee stiffness is normal after surgery and can be improved with proper care. The most common types of knee surgery are:
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