Our sedentary lifestyle can have a variety of negative effects on our bodies!!!
While our eyes take the burden of our screen time, our joints and muscles stiffen as a result of our constant sitting posture.
It’s no surprise that knee joint pain is on the rise among people of all ages.
Knee pain might obstruct your regular activities, whether it’s related to an injury or an underlying medical issue. It can become a lifelong problem for some people.
However, there are certain home remedies that can assist provide relief from bad knee pain.
Are you also suffering from knee pain and want to know about those at home treatments? Then, keep reading!!!!
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Knee Pain Treatment at Home
When someone suffers from knee joint discomfort, the first thing they do is turn to pain relievers. However, before you go to the pharmacy and start popping medications, think about natural cures.
Here, I am going to give details about those at home treatments you can do to get relief from knee pain.
Heat and Cold Compression
Both heat and cold compression have anti-inflammatory properties. However, the treatment you choose is determined on the sort of pain you are experiencing.
- Heat relaxes muscles and increases lubrication, resulting in less stiffness. You can use a hot water bottle or heating pad to the affected area.
Caution: Don’t forget to check that the heating pad isn’t too hot before applying.
- On the other hand, if your knee becomes irritated after a long day, ice can be an excellent alternative. An ice cube wrapped in a cloth can be applied to the affected area.
Get Physical for Knee Joint Pain Relief
People who are physically inactive are more likely to get knee pain. If you have knee osteoarthritis, attempt to move as much as possible.
Every day exercise can help to strengthen joints and promote mobility. Under the supervision of a fitness trainer, try activities such as
- Walking
- Yoga
- Cycling
- Swimming
In case you have a knee injury or severe knee pain, consult a doctor before beginning any fitness programme, and do not exercise hard. You can consult with the best orthopaedic surgeon in Lahore. You can make an appointment via Healthwire.pk or call at 042 32500989.
Manage Your Weight
Obesity and being overweight can place additional strain on your knee joints. According to the Arthritis Foundation, an extra 10 pounds of weight can add between 15 and 50 pounds of pressure to a joint.
So, if you are obese it’s time to put off that extra fat. Eating healthily aids with weight loss. A healthy diet is one that is well-balanced and includes the following foods:
- low in animal fat, meat, and other bad fats
- Dietary fibres rich foods such as vegetables, and fruit
Massage to Get Relief From Knee Joint Pain
Massaging is another knee pain treatment at home. It helps to relieve stiffness and discomfort in the affected area. It’s even more effective to massage your knees with essential oils.
Read further about essential oils health benefits.
However, according to guidelines of Arthritis Foundation, massage is not recommended as a treatment for osteoarthritis of the knee. Massage, on the other hand, may have other advantages, such as stress management.
Apply gentle pressure while massaging otherwise it may aggravate pain.
Use Ginger
Ginger possesses anti-inflammatory properties which may aid in the reduction of inflammation. Gingerol, an anti-inflammatory chemical found in this herb, is abundant.
You can use ginger oil topically or can consume ginger tea. In addition, ginger can also be brewed with honey and lemon in hot water. Drink two to three cups per day until the pain subsides.
Opt for Turmeric
Turmeric is a wonderful spice that has numerous health advantages. Antioxidant, antiseptic, and anti-inflammatory activities are all present in turmeric.
It contains Curcumin, an anti-inflammatory compound, that also has antioxidative activities. Turmeric roots can help slow down rheumatoid arthritis progression, another cause of knee joint pain.
How to use turmeric as knee pain treatment at home? Boil a half teaspoon of ground ginger and turmeric in a cup of water for 10 minutes. Strain the tea, add honey to taste, and drink it twice a day.
Get to know more about turmeric benefits.
Epsom Salt
Epsom salt reduces joint pain and swelling by acting as an anti-inflammatory agent. It includes magnesium and sulphate, both of which are effective pain relievers.
You can take an epsom salt bath. How? To bathwater add some epsom salt. Soak your knee in it for 30 minutes. I am sure you’ll get relief from knee joint pain.
Cayenne Pepper
This fiery red spice includes a component known as –capsaicin. It functions as a natural pain reliever. It briefly depletes substance P, a brain molecule that stimulates pain receptors and reroutes nerves, preventing joint discomfort.
You can apply its paste to the affected area for immediate alleviation.
Apple Cider Vinegar
Another knee pain treatment at home includes the use of apple cider vinegar. Anti-inflammatory qualities of apple cider vinegar can aid in the alleviation of chronic pain, such as arthritis.
It aids in the restoration of joint lubrication, reducing pain and making it easier to move your legs.
Mix half a cup of apple cider vinegar with a glass of water and drink it every night before bed.
When to See A Doctor?
Mostly you can treat knee joint pain with at home treatments. But certain conditions require medical attention.
If you experience any of the following symptoms, contact your doctor:
- A lot of pain and edema
- Deformity or bruises
- Red, warm, or tender joints
- Manifestations of pain in different areas of the body
- Symptoms that last more than a few days or worsen instead of improving
- Any health issues that could make recovery more difficult
- Fever and other symptoms of infection
