Most Effective Ways To Overcome Knee Pain Relief At Home

Knee pain is the most common and widespread health problem that happens due to constant wear and tear of the knee joint. Millions of peoples visit a doctor every year complaining of pain in the knee. Knee pain is experienced by people of all ages be it older adults, young adults, and children. Women fall to the vulnerable group than men, when it comes to knee pain. You are more prone to fall with a painful or unstable knee and this can cause more knee damage.

Most Effective Ways To Overcome Knee Pain Relief At Home

The knee joint is the weight-bearing joint of the body, which helps us to move around. Knee pain can be caused by both short-term and long-term problems. You generally do not need any help from doctors for many short-term knee problems and with recovery on its own. 

Knee pain can literally bring your life to a standstill be it is a short-term temporary jerk in the muscle, a sudden reappearance of an old injury, or that post-exercises pain. This unbearable pain in the knee joint of the body can last for either a few hours or even days. So, it becomes imperative to figure out the basic causes behind the awful pain.

CAUSES OF KNEE PAIN

The following are some of the most common causes of knee pain.

1. Arthritis – Arthritis may be of 3 types. 1) Osteoarthritis, 2) Rheumatoid arthritis, and 3) Gout.

Osteoarthritis is a type of arthritis that is caused by wear and tear in the knee joint. This is one of the most common causes of long-term knee pain, mostly older people over 65.

Rheumatoid arthritis involves swelling of the knee accompanied by being redness, tenderness, warm, and swollen.

Gout is characterized by sudden, severe attacks of pain, swelling, tenderness, and redness in the joints and is caused by the deposition of uric acid crystals in the joint.

2. Injury – Being one of the more complicated joints of the body, the knee is susceptible to various injuries. Some common knee injuries include fractures, sprains, sprains, dislocations, and tear of ligament that ultimately leads to severe knee pain.

3. Obesityand Advanced Age – Both are very common causes of knee pain.With the advance in age, the cartilage begins to degenerate and muscle weakness. The joints are exposed to wear as the cushioning effect of the cartilage reduces. Friction among the cartilage and joint can lead to painful swelling in the joints. Pain in the weight-bearing knee joints in obese people are due to the biomechanical forces of the joint.

4. Overuse – Overuse knee injuries result from trauma associated with exercise or physical activity that exceeds the tolerance of the capacity of the supporting tissue of the knee. These repetitive forces, though less intense, causing wear and tear of the muscles, tendons, cartilage, or bone leading to knee pain.Bursitis can develop in the knee joint due to overuse that ultimately results in intense knee pain.

5. Sprain- A knee sprain is an injury caused by an unnatural movement to the four ligaments that support the knee by connecting bones together and holds joints in place. This happens due to sudden unnatural movement of the knee and causes pain as well as restriction of movement of the knee joint.

6. Dislocation of the knee cap – A dislocated kneecap is a common injury caused by a blow or a sudden change in direction when the leg is planted on the ground. This generally occurs during sports or dancing.

Your knee pain could be an outcome of a damaged muscle, ligament, or weakened bones. Stop popping pills for your knee pain and treat them in the comfort of your home. The following are simple home remedies and preventive measures that can help you to cope with different forms of knee pain.-

TEN Home Remedies and Preventive Measures for Knee Pain:

1. HOT AND COLD PACKS

v HEAT THERAPY- Heat therapy is the best use to ease the stiffness in the joint and muscle. Appling heat pack helps to warm up your knee, lubricate joints and ease a muscle spasm before starting any activity. Heat works better in case the pain is due to any an old injury or any kind of muscle pain due to overuse.

v COLD THERAPY- Use an ice pack if the knee pain accompanied by swelling. Cold therapy reduces swelling by slowing the blood flow to the aggravated joint. Knee pain due to arthritis and overactivity relived with Cold as it reduces inflammation, swelling, and pain. Do not ice the knee for more than 20 minutes at a time.

v ALTERNATING HEAT AND COLD- In many cases, an alternate between heat and cold therapy gives the best relief. For example:

• Use heat therapy to lubricate a joint(s) before physical exercise and apply cold therapy after exercise.
• An osteoarthritis knee can be relaxed using heat therapy in the morning and after a few hours use cold therapy to reduce swelling. Repeat his process throughout the day.
• Alternate between heat and ice to find what works best for you.

FIND OUT MORE: 9 Knee Pain Dos and Don’ts !!!!

2. PROPER POSTURE AND SUPPORT

Adopting some simple but important postural change can help you to avoid extra strain on the knee.

v If you have to stand long in the workplace, you should avoid it, and try to do the same work in a sitting position. Again, do not bend your knee more and avoid sitting like a cross-position to minimize the compression forces on the knee joint. Avoiding couches in which the sitter “sinks” or chairs that are low to the ground. Using a pillow will help while sitting in this type of chair or couches. But never put a pillow underneath the knees, as this may worsen the problem.

v Wear proper shoes. Right shoes are helpful to give support to your knee, ankle, and legs as a whole. Using shoes with broken arches causes pain due to abnormal frictional force and damage to the knee joint. Do notwear heels if you are suffering from knee pain.

v Watch your posture while you are at work, sitting, or driving. Avoid staying in the same position without any movement for a long time. Make sure to get up and stretch at least once in an hour. Simply sitting still too long can produce stiffness and knee pain, especially in the case of osteoarthritis.

v Wearing a knee brace gives support to the knee from further injury, especially for those who are going through osteoarthritis or have a previous injury. A knee brace also helps people with overweight to shape pressure over the knee.

3. PRICE FOR KNEE SPRAINS

An unusual stretch, overactivity, or an awkward twist in the knee muscle cause sprains and strains knee injury. An easy way to get rid of knee pain due to sprain or strain is to remember – “PRICE”:

• P-Protect your knee from further injury
• R- Rest the knee for 2 to 3 days
• I- Ice – Apply an ice pack for 10 to 15 minutes daily
• C-Compression – Compress the affected knee and apply a bandage to minimize swelling
• C-Elevate the leg – raise your to leg in an elevated position above the level of the heart with a pillow

Generally, pain due to a knee, sprain resolves by itself, but some injuries may be serious and may require medical attention. An injury to the meniscus, the pad of tissue in the knee joint, may require surgical intervention.

4. GET ENOUGH MOVEMENT & STRENGTHENING EXERCISE

People who lead sedentary lifestyles also need to take care of their knees. Exercise is important to keep the cartilage tissue of the knee healthy. Joint pain in the body is caused by stiff muscles due to inactivity and this can worsen the condition of arthritis. If the knee pain is due to osteoarthritis, physical activity also helps to retard the progression of osteoarthritis. 

Tension in the leg muscles may be accountable for added stress on the knee joint. A weakness in these muscles can make the body instability and vulnerable to injuries. Strengthening the quadriceps muscle can ease pain in the knees as these muscles support the knee on bearing the weight.Exercising regularly strengthens and stretches the knee joints and muscles, improving blood circulation and easing the pain.

v Weight gain puts additional pressure on sore weight-bearing knee joints. An added benefit of regular exercise is this helps you to stay active and agile to prevent weight gain. 

v Never indulge in an intense physical activity all of a sudden. Gradually try to increase your flexibility, coordination, and strength in weak regions. If you experience knee pain, it is best to start with some low-impact exercises like swimming, water aerobics, cycling, and walking or yoga.

v Doing water aerobics is especially beneficial for knee joint pain because the benefits come without any strain on the knees.

v Wearing a knee brace or wrap around a painful joint will prevent stress and injury.

Consult your doctor or a physical therapist for advice about the appropriate workout the routine you should follow.

5. WEIGHT LOSS FOR KNEE PAIN

Being overweight puts unnecessary extra strain on your knee. Gaining 1 kg of weight increases three times pressure on the knee. Obese or overweight people are more prone to have knee pain than others are. 

If your joint pain is due to a bone disorder like osteoporosis, being overweight will speed up the process of bone degeneration. Shedding a few kilograms can relieve pain and may avert future complications. Generally, a reduction of 5-10 percent of your total body weight is recommended in order to see if it really works.

6. DIET MODIFICATIONS

A well-balanced healthy diet will aid you to ease pressure and keep weight off on the knees. Remember, there are no particular diet plans that are especially good for knee pain or arthritis.

v Long-term inflammation in the joint weakens the adjoining tissue and starts degenerative changes. Omega-3 fatty acids have anti-inflammatory properties. Taking foods rich in Omega-3 fatty acids relieves the joint pain caused by swelling and inflammation. Foods like cold-water fish like salmon, sardines, mackerel, chia seeds, and walnuts are rich in Omega-3 fatty acids and are helpful to lower inflammation in the body.

v Antioxidants present in fresh fruits and vegetables restrict the age-related change and quicken the healing in case of injury.

v Avoid processed foods, trans-fats, and added sugars, as these cause painful inflammation in the soared joint.

7. EPSOM SALT BATH

Epsom salts contain magnesium and sulfates ions, which is an age-old remedy for any muscle or joint pain. These magnesium ions present in Epsom salts get easily absorbed through the skin and provide quick relief to muscle spasms by relaxing them and lowering the inflammation.

v Take a relaxing bath with warm water mixed with two cups of Epsom salts for at least twenty minutes.

v Also, apply Epsom salts directly in the knee joint by compressing with a towel soaked in Epson salt solution for a few minutes.

8. COLLAGEN

Collagen is a protein-based building block of our joints and connective tissue. Collagen is natural “glue” in the body and binds our skin and joints together. Collagens helping us recover from workouts and stay pain-free by supporting healthy muscle growth, decreasing arthritis symptoms, healing the walls of our arteries, and boosting energy. 

19 different amino acids, the building blocks of proteins, are essential for collagen. The main dietary sources of collagen include foods that are very high in protein, such as chicken, fish, and egg. Collagen also consumed in form of supplements, such as in collagen protein powders.

9. PROTEOLYTIC ENZYMES

Proteolytic enzymes digest protein to amino acids required to repair damaged tissue. Recent studies on athletes and subjects suffering from joint pain have shown that taking proteolytic enzyme supplements can reduce recovery time from knee pain by up to about 50 percent. 

This enzyme supplement helps to reduce inflammation naturally and improve the absorption of protein/amino-acid. Proteolytics enzymes can work as an alternative to Aspirin. Proteolytic enzyme-like Bromelain present in the core of pineapples shown to reduce swelling and causes of pain.

10. OTHER HELPFUL SUPPLEMENTS

1. Calcium – Calcium is the essential mineral for bones and joints, not naturally produced in the body. Therefore, we must supplement it with dietary sources. Dairy products, dark leafy greens, and almonds are natural sources rich in calcium.
2. Vitamin D – Human body requires adequate amounts of vitamin D to absorb Calcium. Sunlight is a free source of vitamin D. Fish, eggs, and sunlight are the dietary sources of vitamin D. When you choose to take Calcium, as a supplement be sure that it contains Vitamin D.

iii. Glucosamine – Glucosamine is a natural amino-sugar found in the cartilage of the knee joint. This is taken as a dietary supplement, available in liquid or powder, is effective for knee pain due to arthritis.

1. SAMe– S-Adenosyl methionine (SAMe ) is a biomolecule having an effective anti-inflammatory and analgesic property for people with osteoarthritis. The dietary supplement of SAMe helps to make joints stronger by delivering sulfur to cartilage. Studies suggest SAMe has equal pain-relieving effects as Aspirin or ibuprofen. SAMe is to take as a supplement as there is no natural food source for SAMe.
2. Anti-Inflammatory Herbs — Some common kitchen ingredients have the magical properties of a natural painkiller. Herbs like turmeric ginger and Boswellia have anti-inflammatory properties. Using them in cooking relieves pain naturally. Turmeric has healing properties. When taken with warm milk, it heals the wear and tears in the knee joint and pains as well.
3. Electrolytes (like Potassium and Sodium)— Electrolytes control fluid retention, swelling, muscle cramp and pain, nerve activity. Low levels of potassium cause stiffness, muscle cramp, knee pain, and swelling. Consumption of fewer fruits and vegetables in the diet may lead to intake of much less potassium than our daily requirement. Bananas, coconut water, sweet potatoes, avocados, and leafy greens vegetables are rich in the electrolyte.

When to See a Doctor

After the adoption of these knee-pain relief measures, you may still require to consult a doctor and be examined, if:

1. If the symptoms persist, the pain also felt in other joints, and pain associated with morning stiffness. These may due to rheumatoid arthritis or Gout. The consulting doctor may recommend your medicine for the disease and pain.
2. You need immediate medical attention if it is due to a knee injury, caused by an accident or fall. A doctor needs to check the knee if there is unbearable pain, deep cuts, swelling, or the person is unable to walk or move.
3. Seek urgent medical help if a swollen knee is very hot, red, tender, and painful, and accompanied by fever or other general symptoms of feeling unwell. This could be due to a knee infection, and serious infection can be dangerous. A case of the septic knee needs urgent hospitalization.
4. The knee pain persists and unable to do day-to-day activities. The pain gets worse progressively. Consult your doctor.
5. If you are going through some treatment and feel, the joint pain is due to the drug side effects. Visit your doctor.
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