HOME REMEDIES FOR KNEE PAIN

In this article we are going to see about home remedies for knew pain... 

Knee pain is a common condition that can be caused by both short-term and long-term problems.

Many short-term knee problems do not need any help from doctors and people can often help with their own recovery.

Home remedies can also help with many of the long-term problems with knee pain.

Seven home remedies

The treatment for knee pain will depend, to some extent, on the cause of the problem. However, the following simple remedies can help with many forms of knee pain.

1. Physical activity

Exercise can delay the development of osteoarthritis (OA), one of the most common causes of knee pain.

The American College of Rheumatology (ACR) and the Arthritis Foundation (AF)Trusted Source urge people to exercise to manage OA of the knee. Walking, cycling, swimming, tai chi, and yoga may all be beneficial.

Being physically active boosts the health of cartilage tissue, whether a person has OA or not.

Exercise also strengthens the way the body supports the joints. Strengthening the leg muscles is especially beneficial for the knees.

People with joint pain can benefit from activities such as water aerobics, as this puts little strain on the knees.

2. Strengthening exercises

Individuals can work with a physical therapist to identify the best exercises and programs for their needs.

Strengthening the upper leg muscles—the quadriceps muscles—through exercise can help to protect the knee joint. These muscles are at the sides and front of the thighs.

Here are some ways to strengthen these muscles:

• Straighten and raise a leg while lying or sitting down.
• Place one foot up on a step, then the other, stepping down again, and repeating the step-ups.
• Sit on a chair and then stand and sit repeatedly for a minute. Do this in a slow, controlled way and avoid using the hands to support you.
• Hold a chair and squat until the kneecaps cover the toes. Do this 10 times.

3. Posture and support

Measures that can help to minimize knee strain include:

• avoiding low chairs and couches that you “sink” into
• sitting on a pillow to raise your seating level, if necessary
• checking that you have a good sitting posture, without slouching or leaning
• wearing supportive shoes and avoiding those with broken arches, as they can result in abnormal force and wear on the knee
• avoiding prolonged sitting and long periods without moving, as joints may become stiff and painful without movement.

4. Weight loss and diet

People who have excess weight or obesity have a higher risk of knee pain.

Carrying extra weight gives the joints more work to do. Losing it helps to reduce long-term knee pain, including pain caused by arthritis.

Extra weight on your body increases inflammation throughout the body and the knees are affected.

Eating well helps with keeping weight off.

A healthful diet means a balanced one that is:

• high in fruit, vegetables, and fiber
• low in meat, animal fat, and other fat

The Arthritis Foundation recommend a Mediterranean-style diet that is rich in fresh produce.

ExpertsTrusted Source urge people with OA of the knee to lose weight if they have overweight or obesity. A doctor or dietitian can help decide how much weight a person needs to lose. They can also help plan a suitable diet.

5. Medications

Non-steroidal anti-inflammatory and other medications can help with knee pain caused by arthritis. Some of these need to be given in a doctor’s office, but some can be used at home, either with or without a prescription.

Medications that may help manage pain include:

• oral or topical non-steroidal anti-inflammatory drugs (NSAIDs)
• topical capsaicin
• steroid injections into the joint
• tramadol

Acetaminophen and duloxetine, which is an antidepressant, may help.

ExpertsTrusted Source do not recommend using opioids, except for tramadol.

Some of these medications are available for purchase over-the-counter or online, including the NSAIDs ibuprofen and naproxen.

6. Massage

Massage, including self-massage, may relieve knee pain.

The American Massage Therapy Association (AMTA) recommend the following.

These should be done in a seated position with the knees pointing forward and the feet flat on the floor.

1. Loosely closing the hands into fists, tap the upper, lower, and middle thigh 10 times with both hands. Repeat three times.
2. Sitting with the feet flat on the floor, place the heel of the hand on the top of the thigh and glide it as far as the knee, then release. Repeat five times. Do the same for the outer and inner sides of the thigh.
3. Press four fingers into the knee tissue and move up and down five times. Repeat all around the knee.
4. Place the palm of the hand on top of the thigh, glide it down the thigh, over the knee and back up the outer thigh.

Massaging the thigh muscles will have a beneficial impact on the knee.

Current guidelinesTrusted Source do not recommend massage as a treatment for OA of the knee, as there is not enough evidence to prove that it helps reduce symptoms. However, massage may offer other benefits, such as managing stress.

7. Aromatherapy preparations

Essential oils may help reduce pain.

A study published in 2008 suggested that massaging with an oil containing ginger and orange improved pain and function in knees with moderate to severe pain due to osteoarthritis.

In one investigation, researchers found that applying an ointment containing cinnamon, ginger, mastic, and sesame oil had a similar effect on pain, stiffness, and motion as using salicylate ointment.

NOTE: Please do exercise regularly for keeping our knee good.