HOME REMEDIES FOR KNEE PAIN

There are several ways to combat knee pain at home. Many people cannot sustain medications for a long period and hence should shift to home remedies for knee pain. Painkillers act for a short period and can have side effects if taken for a long time. Read on to learn how home remedies can help in reducing knee pain.

Causes of knee pain

There can be more than one cause of knee pain. Ageing can bring out the usual course of joint degeneration leading to knee pain. But in early teens or adulthood knee pain can be due to various reasons. A sudden high-impact activity without a proper warm-up can be dangerous and trigger knee pain. These are some of the other causes of knee pain:

• High-impact knee exercises such as running, jogging, jumping, and excessive unmonitored exercises

• Excessive weight or grade-III obesity

• Ligament of cartilage tear

• Weak knee muscles

• Overuse injury to the knee

• Degenerative joint diseases such as osteoarthritis and rheumatoid arthritis

• Associated low back pain and enhanced low back curve

• Sciatica nerve compression

• sudden jerk during a high-impact activity

With no major side effects, home remedies for the knee should be given a try at least once. With a few home remedies, one can manage knee pain treatment at home. Although if knee pain does not subside then an orthopaedic appointment should be considered.

Lifestyle and home remedies

1. Exercise

Physical activity is the first thing that is inhibited due to knee pain, on the contrary, physical activity can also help reduce knee pain. It is what helps regain strength and movement. There might be difficulty in walking and picking pace due to pain but one must start with small distances and then gradually build up. 

The primary set of muscles that control the knee is the quadriceps. Strengthening the quadriceps is the key factor in reducing knee pain. Being physically active will enhance blood flow to the muscles, tissue, and knee cartilage making it more lubricated. It will also boost the circulation of the synovial fluid in the knee.

2. Strengthening training

One must seek advice from a physical trainer as to what amount of strengthening would work for the knee muscles. Overuse and over-straining are also a few causes of knee pain. But if a proper regime is followed then this should work to strengthen the muscles and the knee joints. At home, one can simply start by moving knees with the help of a chair or table, using them as a pivot for movement.

3. RICE

Rest, icing, compression, and elevation (RICE) is an effective home remedy for knee pain. One can start with relaxing the knee muscles, followed by ice compression. Wrap ice in one or two layers of ice and make it tolerable enough to sustain for 10-15 minutes at one go. Do not overdo it as it might become excessively cold and might do more harm than good. Then, rest on an elevated surface for maximum benefits.

4. Weight management

The knees are the foundation for taking all the weight from one’s torso and upper body. Any additional weight on the knees can make them sore and painful. There is a marked link between obesity and knee pain. Individuals with excessive weight are likely to start knee pain from a very young age. Maintain a healthy BMI to not put any undue pressure on the knees. A purposeful nutritional dietary modification can help in maintaining the desired weight. Consult a dietician for dietary modifications.

5. Homemade salve

The kitchen is a hub for effective pain relief spices. A salve made from natural ingredients can be very effective and causes no side effects. Cinnamon, ginger, mastic, and sesame oil are very effective in reducing pain and soreness. Cinnamon and ginger have anti-inflammatory properties and sesame oil acts as a lubricant. Massage the oil twice a day over the knees.

6. Contrast heat and cold therapy

Heat and cold therapy is a contrast bath therapy in which heat and cold fomentation is applied alternatively. At first, heat is applied for 20 minutes and then cold fomentation is applied for 20 minutes. The rationale of contrast therapy is to flush out toxins and influx new nutrients into the area which helps to relieve pain. One can do this easily at home for instant pain relief.

Conclusion

Knee pain can arise due to several conditions and one should always be prompt in its treatment. As knees take all the weight of the body it is assumed that the knees would undergo degeneration at a much faster rate than any other joint in the body. Home remedies for knee pain can be really helpful in counteracting immediately before visiting a doctor also can order Ortho belts and supporters from our online store.