How KNEE BRACES HELP to Avoid Knee Pain?

How KNEE BRACES HELP to Avoid Knee Pain?

How KNEE BRACES HELP to Avoid Knee Pain?

The knees are the largest joint in the human body. People use it profoundly every day as they have to walk, run or do other activities. Often people do not consider their safety while doing an exercise which may incur an injury. As the weight of our body depends on the knees for moving around, knees are extremely vulnerable to injury and pain.

A common misconception is that knee pain is limited to only old-aged people.  But the reality is far from the truth. An article published online suggested that mostly athletes succumb to an orthopedic condition called runner’s knee- a type of knee pain. As common as it is among athletes, knee pain is also problematic for people who have arthritis. In this blog, I will tell you about the reasons behind knee pain and how you can incorporate knee braces to reduce pain or avoid injury to your knees.

What are Knee Braces?

Knee braces as the name suggest are support that people with knee pain or injured knee wear. Some participants also wear knee braces to avoid injury during athletic activity. For athletes, Xn8 Sports construct these knee supports in a combination of breathable, soft, and moderately elastic fabric, whereas, for the excruciating knee pain, these are available in a blend of soft cotton and polyester fabric to provide compression. They come in different sizes, colors, and designs (open or close patella) to fit men and women of any age.

What are the Most Common Knee Pain Reasons?

Let’s look into the most common reasons for knee pain that you may not know and have been into the habit of practicing them routinely.

You rest too much: Excessive use of anything is bad for health. Period. Our body needs moderation to keep functioning normally. Too much rest is detrimental to our health because it weakens our muscles, and only aggravates joint pain. That's why look to move your body after resting for an hour or so, or inculcate a workout routine in your daily life to strengthen your muscles. If you are already experiencing knee pain, talk to your physician to suggest you some moves that won’t put unnecessary stress on your knees.

You are overweight: Yes, weight can be a reason for nagging knee pain because it puts a lot of pressure on your knees. We often do not consider that obesity has a lot to do with most of our health conditions. That's why it is advised to maintain a balanced weight to prevent undesired health conditions. When you lose weight, it will reduce the amount of stress on your knees. No, I am not suggesting you burn yourself while trying to get to an ideal weight. Instead, little changes in your diet and a 20-minute workout can be a game-changer for you.

Your shoes are making the matter worse: The most neglected cause of knee pain is your shoes. Strange, isn’t it? Who would have thought that my shoes are responsible for the pain? To decrease stress on the knees, use cushioned insoles in your shoes. If you have knee osteoarthritis, in that case, doctors often advise special shoe pads to put in your shoes. For an appropriate sole for your condition, consult your doctor or physician.

You are hurting your joints with high-impact exercises: If your knees are injured, avoid high-impact exercises. They won't do good to you because, in the end, you are going to suffer from increased knee pain. Avoid running, jumping, deep squats, lunges, or kickboxing as these wobbly exercises will put a lot of strain on your knees.

What can Help You to Prevent Knee Pain?

Now that I have discussed few reasons with you, let's move on to talk about some of the most obvious things that you must do to end the knee suffering.

Start exercising: Start a workout routine to give your body much-needed physical activity. Do exercises that strengthen your muscles and increase flexibility such as cardio, strength training, and stretching. If you are convinced to go with cardio, there are several options for you, including walking, swimming, stationary cycling, and many others. Try out exercises that may help you reduce muscle stiffness and increase your balance.

Consider acupuncture or knee support: Acupuncture is a traditional Chinese method to relieve pain by inserting needles on certain points in your body. There is some research-based evidence to back the efficiency of this method in relieving pain. Knee braces are another great option to deal with that badgering pain. You can use them either to avoid injury or to relieve your knee pain, but keep in mind that they must fit you properly. It should provide firm support to your knees yet not so fitted that it impedes blood circulation. Xn8 Sports Knee support is available in four size variations that won't restrict the movement of your legs while walking, running, or doing any other activity.

Have some faith in temperature: If you experience a knee injury, use a cold compress in the first 48 to 72 hours to reduce swelling and pain.  Ice or frozen peas will do the work as a cold remedy to the aching pain. Use the cold compress three to four times a day for 15 to 20 minutes. Once the swelling is reduced, you can use heat compress by taking a hot bath and applying a warm towel or pad over your knee with the same consistency as with the cold compress.

Get expert advice: If you have just started feeling pain or an injury might occur on your knee, get a doctor to look at it. It is best to know what you have gotten yourself into for timely diagnosis and treatment.

Knee Brace and Exercise

Do knee braces mean you don’t need to do exercise? Absolutely wrong! Knee bracing is an option available to you to provide firm support to your knees if you are an athlete or someone having knee pain. I have never mentioned anywhere that knee support exempts you from engaging in a workout routine. Exercise will strengthen your muscles, and increase your balance plus flexibility, and these are the things that you need to make your bones and joints stronger.

Yes, you must reduce the intensity of your workout to limit the stress on your knees while exercising. And this suggestion especially goes for the people with injured or runner’s knees. With strength training and increased flexibility, you'll be able to hold down the nagging pain and injury. It is better if you take help from your physician and devise a workout plan that works best for you. 

The American Academy of Orthopedic Surgeons notes that strong and flexible muscles can keep knees healthy and prevent injury.

Doesn’t matter if you are using a knee brace or not, exercise is a must. Unless your doctor has advised complete bed rest, it is in your best interest to do stretching or a moderate workout that makes your leg muscles stronger, so you can support your knees.    Also, exercise will help you maintain a somewhat ideal weight because as I have discussed, obesity is one of the reasons behind knee pain. Stretching every day is likewise significant, both before energetic exercise sessions and post-workout as well. So don’t forget to stretch.

Exercise with Knee Braces

Knee support is an excellent thing if you are an athlete and want to wear it to give extra support to your knees, along with avoiding the chance of injury. You can carry on your regular workout routine or other athletic activities with better efficiency, and no such consultation from a physician is required in this case.

However, if you have an injured knee, then you must consult with your doctor first, and if you are clear to do exercise with knee braces, there are many exercises you can start doing. How about starting with low-impact cardio such as walking, skaters, cycling, or using an elliptical trainer? If you want to indulge yourself in resistance training, then you are good to do upper body exercises. There are some lower-body exercises that you can also do but watch out before using a leg extension machine. Depending on the condition of your knee, your physician might prescribe this exercise as part of recovery, or you might be told not to do it.


Knee pain is common among athletes and old-aged people, but that does not exclude everyone else from the prospect of suffering from this pain. Our knees tolerate the weight of our body, and it is the largest joint that we use for moving around – a major reason our knees suffer a lot. Knee support is an excellent way to give your knees firm protection and support during sports or to relieve pain to some extent in the case of arthritis. However, consulting a doctor is highly recommended because you should get yourself checked for any medical condition before trying anything new on your body.

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