Knee joint pain is a common problem affecting people of all ages.
Previously, it was believed that this condition was limited to the elderly.
However, a sedentary lifestyle has also made it a common complaint among the younger generation.
There are several remedies for knee joint pain treatment at home to eliminate symptoms quickly.
So, if you are experiencing knee pain that has made it difficult for you to practice daily life activities.
Read the following article to learn the different remedies that can help knee joint pain treatment at home.
Common causes of knee joint pain
The most common causes of knee pain include: physical strains, osteoarthritis, rheumatoid arthritis, gout, and excess weight putting pressure on the knees.
Sprains, strains, and injuries
When tissues in the knee joint become overstretched by unusual activity, sprains and strains happen.
A sprain often resolves itself, but some problems may require more treatment.
For example, an injury to the pad of tissue in the knee joint known as the meniscus may require surgical treatment.
Osteoarthritis
Osteoarthritis is considered one of the most common causes of long-term knee pain. It mostly affects people over 65.
The knee moves smoothly because of the cartilage that covers the ends of the bones in the healthy joints.
Damage to this cartilage leads to osteoarthritis with restricted movement and gradually increased pain.
Rheumatoid arthritis
Rheumatoid arthritis (RA) can cause knee pain.
It tends to involve swelling of the knee. The joint will tend to be red, tender, warm, and swollen.
The pain of rheumatoid arthritis is mainly worsened early in the morning.
Knee pain with these symptoms needs to see a doctor for correct diagnosis and treatment.
The best treatment is early management.
Gout
Another type of arthritis is known as gout.
It produces sudden episodes of severe knee pain with swelling and can affect other joints.
This condition needs medical care with medication and changes to diet and exercise.
Benefits of knee joint pain treatment at home
Cost-effective
Many home remedies, like ice packs, heat therapy, or exercises, are affordable and don’t require expensive equipment.
Quick relief
Techniques like applying ice or resting the knee can be applied immediately when pain occurs, offering quick relief.
Improved mobility
Regular home exercises and stretches can strengthen the muscles around the knee, improving flexibility and reducing stiffness over time.
Effective 8 knee joint pain treatment at home
Mild knee pain caused by arthritis, inflammation, or trauma can often be treated at home.
The following eight home remedies can help with knee joint pain treatment at home.
1. RICE
RICE (Rest, Ice, Compression, Elevation) is the fastest step for knee joint pain treatment at home.
Rest can give tissues time to heal.
But don't ignore movement completely, as it can cause muscle stiffness and weakness.
Ice helps reduce inflammation and swelling. Apply a bag of ice for 20 minutes several times on the day of injury.
If there is no ice, you can use frozen vegetables such as peas.
Compression bandage can prevent swelling but don't wrap it so tightly as it may cut blood circulation.
Elevating the leg enhances blood circulation and helps the swelling go away.
So, while you are resting, keep your leg raised.
2. Posture and support
Measures that can help knee joint pain treatment at home include:
Avoid low chairs, and it is necessary to sit on a pillow to raise your seating level.
Checking that you have a good sitting posture without leaning.
Avoid prolonged sitting and long periods without moving, as joints may become more painful without movement.
3. Exercise
Daily exercise can keep your muscles strong and facilitate mobility.
It’s an effective home remedy for knee joint pain treatment at home.
Low-impact activities are a good option, for example, cycling, walking, swimming, or yoga.
However, you may need rest if you have an injury, such as a sprain or severe knee pain.
Ask your doctor to help you design a program that’s suitable for you and adapt it according to your symptoms.
There are some ways to strengthen your muscles:
Straighten and raise your leg while lying or sitting down.
Place one foot up on a step, then the other, stepping down again and repeating that many times.
Sit on a chair and then stand and sit repeatedly for two minutes.
Do this slowly and avoid using your hands to support you.
Squatting until the kneecaps cover the toes, do this 10 times.
4. Heat and cold therapy
Heat can relax muscles and relieve pain while cold therapy can reduce inflammation and swelling.
Here are some tips to use these therapies for knee joint pain treatment at home:
Alternate between heat and cold therapy.
Apply a heating pad for no longer than 15 minutes at a time.
For the first 2 days after an injury, apply a cold pad for 20 minutes five times a day.
Some people may take a warm shower or bath to improve mobility in the morning and reduce swelling later in the day.
Remember to test any hot item before applying it and never apply ice directly to the skin.
5. Massage
Knee massage can be an effective option for knee joint pain treatment at home.
Massage therapy offers numerous benefits such as:
Improved blood circulation.
Reduction of muscle tension.
Pain relief.
Reduction of inflammation.
Enhanced joint flexibility.
6. Weight loss and diet
Overweight and obesity can put additional pressure on your knees.
Losing weight helps to reduce knee pain, including pain caused by arthritis.
In addition, there is a link between obesity and inflammation.
People with a high body mass index have a greater chance of developing osteoarthritis.
If you have a long-term health problem that is causing pain in your knees.
Weight loss might help relieve symptoms by reducing the pressure on them.
A healthful diet helps with weight loss.
You should have a balanced diet that is high in fruit, vegetables, and fiber, and low in meat, animal fat, and other fats.
7. Apple cider vinegar
According to many sources, apple cider vinegar has anti-inflammatory properties that can help relieve many types of knee pain.
So, it is considered a helpful remedy for knee joint pain treatment at home.
What you have to do?
Mix a couple of apple cider vinegar spoons with a glass of warm water.
Use it two to three times daily, preferably before meals.
You can also continue this treatment regularly, as apple cider vinegar is suitable for overall health.
8.Ginger extract
It was found that ginger extract helps reduce arthritic pain.
We can find ginger in many forms: supplements, ginger tea, and ginger root as a spice to add flavor to food.
General tips for knee care
Maintaining a healthy weight and reducing excess weight to decrease stress on knee joints.
Regular exercise like walking, running, or cycling to strengthen knee-supporting muscles.
Avoid sudden movements or lifting heavy objects that can strain the knees.
Rest when necessary and give your knees time to recover after physical activity or strain.
When to see a doctor?
An obvious knee injury caused by sudden trauma, such as from a road accident or a fall, may need immediate medical interference.
A knee should be checked by a doctor if there is severe pain, deep cuts, swelling, or the person is unable to move their leg after trying knee joint pain treatment at home.
It is very important to get a diagnosis and treatment from a doctor if the knee joint is red, tender, warm, and swollen.
If the symptoms are persistent and there are other symptoms such as morning stiffness, it could be rheumatoid arthritis.
Anyone whose knee pain is receiving medical help should see their doctor again if problems get worse or if there is a drug side effect.
In conclusion, knee joint pain treatment at home can often be effectively done with simple remedies.
Resting the knee and avoiding activities that worsen the pain are essential first steps.
Applying ice packs helps reduce swelling and inflammation.
Gentle exercises, stretches, and maintaining a healthy weight also can reduce strain on knee joints.
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