Knee pain is a common condition that affects people of all ages. It is caused by both short- and long-term problems and may be the result of an injury or medical condition. Only mild to moderate knee pain can be handled at home. If it’s caused by a mild injury, arthritis, or inflammation, it often resolves without any medical intervention. Here are some home remedies and solutions for knee pain.
Home remedies for knee pain
Physical activity
Exercise can delay the development of osteoarthritis (OA) which is one of the common causes of knee pain. Physical activity boosts the health of cartilage tissue whether a person has OA or not. Exercise also strengthens the way the body supports the joints and is especially beneficial to the knees.
What Type Of Exercises Are Right For You?
Heat and cold therapy
Using a heating pad helps relieve the knee pain and using a cooling pad helps reduce pain, inflammation, and swelling. Heat relaxes the muscles and improves lubrication which leads to a reduction in stiffness. Alternate between heat and cold for maximum benefits (15-20 minutes each). Make sure the water is not too hot and for the ice pack, wrap it in a towel or some other fabric. Don’t apply ice directly to the skin over the knee.
RICE
If you sprained or strained your knee or twisted your leg or had a fall, the following steps are important to keep in mind:
Rest: stop doing the activity causing you knee pain and take a rest.
Ice: apply a cold compress or bag of ice to the affected knee joint.
Compression: Wrap a compression bandage around the knee to prevent swelling.
Elevation: keep your affected knee and foot elevated as you rest.
Tai Chi
Tai chi is an ancient Chinese form of mind-body exercise that improves balance and flexibility. Practising Tai chi for people with arthritis and knee pain can help reduce pain and increase the range of motion. It also has the added benefit of reducing stress which can help you manage chronic pain better. Yoga works just as well.
Herbal ointments
One 2011 study investigated the pain-relieving effects of salve made of cinnamon, ginger, mastic, and sesame oil. This salve was just as effective as over-the-counter arthritis creams for knee pain.
Massage therapy
Gently massaging the knee with warm oils like sesame oil or other medicated Ayurvedic oil helps ease the pain. Massaging the thigh muscles has a strengthening effect which helps reduce the pressure on the knees and knee pain during activities like cardio and weightlifting.
6 Benefits Of Deep Tissue Massage
Ginger extract
Consuming ginger extract helps reduce arthritis and other knee pain. The ginger can be consumed in tea, as a spice, or as a supplement. For arthritis, it is advised that you take the ginger extract along with standard medication. Health: 5 Benefits Of Ginger
Also check out Foods That Fight Inflammation
If the pain worsens, you should consider seeing a doctor.
Check out
Health: Foods that are good for arthritis
Health And Fitness: Arthritis And Ways Of Managing It
Health: Habits That Lead To Weak Bones
