Knee pain is very irritating as it restricts the movement of the body making us unable to walk, bend or kneel on them. The pain may be caused due to an injury of the ligaments, bursae, or tendons around the knee joint or due to arthritis, dislocated knee cap, degeneration and in some cases, bone tumor. Swelling and pain due to inflammation are the most common symptoms of knee pain.
Prolonged pressure on the knees due to some day to day activities that are repetitive in nature like cycling, climbing stairs and jogging can lead to serious knee problems. It has also been seen that obese people are more prone to knee pain. There are various treatment options for knee pain. However, the nature of treatment depends on certain factors like severity of the pain, location, age and sex, health conditions, etc.
Based on the same, the treatment may vary from certain activities that are beneficial, home remedies, dietary supplements, physical therapy, medications or surgery. There are some simple activities that are surprisingly excellent to ward off knee pain and these are too simple to execute at home, without much effort and expense.
8 Ways To Cure Knee Pain
A good ice pack reduces inflammation and pain as it shrinks the tissues by allowing lesser flow of blood and other fluids into the sore area. Try not to use ice directly on the affected area.
Instead of that, take the ice cubes in a piece of cloth or towel and apply the cold pack for fifteen to twenty minutes, thrice or more in a day. Applying ice pack on an injured knee immediately, also prevents swelling around the area.
Elevating the sprained knees comes as a great relief. Keeping the knees above the heart reduces the flow of blood which decreases its swelling. You may do so by lying down on your back and place a stack of pillows or a mound of blankets underneath your sore knee. It is always good to keep the knees elevated for not more than three hours at a time and perform some simple motion exercises like movement of the ankles, leg lift, etc to prevent any stiffening.
Wrapping or compressing of the sore area with an elastic band or crepe bandage provides great relief from pain. A bandage or a brace provides external support to the sprained knee which in turn, helps in repairing and healing the damaged tissue. Make sure that the wrap is not very tight or very loose as loosening will not slow down the circulation of blood into the affected area.
However, regular use of bandages and braces will have an adverse affect on the knees and would only weaken the joints and the body would get used to such external support, rather than healing naturally.
Allow the joints and muscles in the knee a rest for sometime. Walk and move around as little as possible when the inflammation is very high, and keep weight off your knees and avoid activities that trigger or aggravate the pain. However, you need to start movement slowly after forty-eight hours, except lifting heavy weight items, climbing stairs or any heavy exercise that would make the knee pain recur. It is also good to get sufficient sleep and avoid stress during inflammation.
According to a research done by the Department of Nutritional Sciences, Oklahoma State University, consumption of soy protein for three months reduces the level of discomfort from knee pain. Soy is a rich source of isoflavones, a type of plant hormone, which improves the health of bones and also consists of inflammatory properties.
Soya chunks available in the market can be used with vegetables, curries, stews and salads. You may also drink soy milk which contains soy protein in huge concentration. However, people suffering from thyroidism or iodine deficiency should avoid soy consumption as it increases the estrogen level in the body.
Omega-3 polyunsaturated fatty acids consist of anti-inflammatory properties which aids in providing relief from knee pain to a great extent. However, unlike other essential components like vitamins, iron, proteins, etc., these fats cannot be produced by the body, which makes us dependent on some food containing it.
Omega-3 is mainly found in fish and fish oils like mackerel, salmon, trot fish, herring, etc. Other rich sources of Omega-3 are flax seeds, walnuts and olives. However, the consumption of Omega-3 should be in limitation, as excess intake may cause indigestion.
Vitamin C or ascorbic acids reduces the risk of cartilage loss. They consist of anti-inflammatory properties and act as natural antibiotics and antihistamines. This is the reason why even physicians suggest vitamin supplements and vitamin rich diets, among which vitamin C plays a very significant role. Vitamin C also build collagen that helps in sustaining muscle injury and flush out toxins from them.
Vitamin C is abundantly found in vegetables like brocolli, peppers, parsey, indian gooseberry(amla), black currant, etc. and in citrus fruits like orange, lemon, etc. It is good to consume considerable amount of food that are rich in vitamin C when the patient is suffering from knee pain and then reduce the dose, gradually.
Turmeric or haldi is extensively used in food, especially asian and hurgarian cuisines, not only for its rich color and aroma, but also for its holistic properties. It has been used over the ages in combating inflammation and swelling. According to a report prepared by the American Cancer Society, turmeric contains curcumin, which is a powerful antioxidant.
Further, it also acts as a natural antiseptic and antibiotic which can be used if there is a knee injury. The consumption of turmeric in moderation, does not have any side effect as it is absolutely beneficial for our liver and our digestive tract. One-fourth of a teaspoon in daily diet would be sufficient, and moreover, its excess use in food can kill its taste.
Fresh turmeric paste or dry powder added in a glass of milk acts as a very effective natural pain-killer. If the knee pain is acute, to get instant relief, apply a pack of turmeric along with lime powder(chuna in hindi). The pack can be prepared by heating the mixture in low flame. Apply the pack on the affected area evenly and leave it for about an hour.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.