Knee pain home remedies

Knee pain is a common problem among people of all age groups. Whether it is due to an injury or some underlying medical condition, knee pain can inhibit your daily activities. For some, it can even turn into a lifelong problem. No matter how severe your condition is, there are some home remedies that may help ease your knee pain.

Ø Use Ice and Heat Therapy

Both heat and cold compress can be beneficial in reducing the symptoms of knee pain. But the therapy you choose depends on the type of pain you are suffering from. If there is inflammation for instance after a sports injury, then its advisable to apply a cold compress. Heat therapy is good for chronic pain like arthritis. It helps in relaxing muscles and improving lubrication, which leads to a reduction in stiffness. For good results, a hot water bottle can be used.

Ø Exercise

Physical activity and exercise can postpone the development of osteoarthritis, which is one of the primary causes of knee pain. It is advisable to indulge yourself in Low impact activities such as walking, swimming, cycling, tai chi, or yoga. Experts suggest people to do mini squats, quad, and hamstring stretch to help keep their knees strong.

Ø Weight management

 Studies have shown a link between obesity and inflammation in your body. People with a high body mass index (BMI), have a much greater chance of developing knee osteoarthritis than those with a normal or lower BMI. That’s why it is essential to shed a few kilos if you are overweight and to maintain a healthy weight once you get there, in order to enjoy an active lifestyle.

 The “RICE” Method

This method is commonly recommended for sprains or injuries to the knee. The term RICE is an abbreviation for Rest, Ice, Compression, and Elevation.

You need to rest and apply a cold compress or bag of ice to the knee. Wrap your knee with a compression bandage to prevent swelling, but not very tightly, keep your foot elevated while you are at rest.

Ø Essential oils

Massage with essential oils can give you quick relief from joint pains. Studies have shown that ginger and orange essential oils work well in getting rid of knee pain. It releases stiffness and lessens pain in the affected part.

Ø Ginger extract

Ginger is rich in a compound called gingerol, which is anti-inflammatory. Topical application of ginger oil, as well as drinking ginger tea, can help reduce pain and inflammation in your knees.

Ø Eat a Healthy, Anti-Inflammatory Diet

Add fruits and vegetables to your diet that are high in phytonutrients, including inflammation-fighting antioxidants such as vitamins C, D, and E, and selenium. Fish, such as salmon or tuna should be consumed more often as they are high in omega-3 fatty acids, which are also known to have anti-inflammatory properties.

Increase the use of Turmeric in your diet. It has antiseptic, anti-inflammatory, and antioxidants properties. Its root decelerates the progression of rheumatoid arthritis, which is one of the causes of knee pain.

 Tulsi or holy basil is also known for its anti-inflammatory and anti-spasmodic properties. You can drink Tulsi tea twice per day for knee pain relief.

Ø Epsom salt

It acts as an anti-inflammatory to reduce joint pain and swelling. Epson salt contains magnesium and sulfate which are both powerful pain-relieving agents. Add a tbsp of Epsom salt in your bath water and soak yourself in it for half an hour.

Ø Apple Cider Vinegar

Studies have suggested that apple cider vinegar has anti-inflammatory properties that can help relieve chronic pain. It can also help in restoring lubrication in the joints which will eventually lessen your pain and make the leg's movement easier.

 Mix half a cup of apple cider vinegar in a glass of water and drink it every night before bed.

Ø Cayenne pepper

This spice contains a specific compound called capsaicin, which possesses pain-relieving properties that assist in the healing process of your knee pain. You can either apply its paste to the affected area or use a cream containing capsaicin for instant pain relief.

If your knee pain is beyond home remedies, then you should visit Best Physiotherapist in Lahore and Best Physiotherapist in Karachi.

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