Knee pain can be stressful. It can hinder you from attending to your daily tasks.
The condition is common and can be a result of either long-term or short-term illnesses. One thing to note is that many knee problems are short-term, and you don’t need to spend a fortune to see a doctor.
Here are home remedies shared by pros that you can borrow to ease any knee pain you have.
1. It’s time to hit the gym
Did I say hit the gym? With an aching knee, this might sound like a crazy idea, but it’s worth the trial.
According to fitness coaches, exercises aimed at strengthening the upper thighs can significantly benefit your knee joint. Engaging in exercises can significantly reduce the development of osteoarthritis, the leading cause of knee pain, says the American College of Rheumatology (ACR).
Exercises help achieve this by strengthening how your body supports the joints, hence beneficial for your knees.
2. Protection, Rest, Ice, Compression, and Elevation (PRICE) Technique
Often, this technique has been utilized to help deal with mild knee pain that results from soft tissue injuries, such as a sprain.
Protection here means saving your knee from further injuries. For instance, if your injury was from sports, the best solution should be to take a break from the activity until your knee is in good shape. Rest here works giving your joint tissues ample time to heal. However, it’s not advisable to stop all the movement as this can lead to stiffness, and as a result, weak muscles.
Ice can be helpful when it comes to reducing the swelling of the knee and inflammation. It should be wrapped in a cloth and used for 20 minutes, several times a day.
Never put the ice directly on your knee, as this can lead to further damages.
When it comes to healing from knee pain, compression with knee support can work magic. It increases the comfort levels. A bandage can work in this case but can be uncomfortable if you don’t tie it right. If you click here, you will learn that there are knee braces, which can work way much better than bandages. The braces come in different designs and work by providing consistent compression while stabilizing your joints. A review of the different braces available in the market is necessary to help pick a design that matches your budget and need.
3. Are you sitting in the correct posture?
According to a piece posted on the Washington Post, an average adult spends six to seven hours a day sitting. For the teens, the number is eight hours a day.
Your seating and posture can significantly contribute to the intensity of the pain. According to health professionals, there are many ways to reduce knee strain when you sit, which include;
- Avoiding low seats
- Sit without slouching or leaning
- Sit on a pillow if your seating level is low
- Avoid prolonged sitting
4. Tai Chi
Yes, I said that right. If you are looking for a way to lessen knee pain, then it’s time to get some comfortable tai chi clothing and flat shoes and swing into action.
Tai chi is famous in the old Jackie Chan movies and is a renowned mind-body exercise known to boost both flexibility and balance. In 2009, trusted sources revealed that practicing tai chi is beneficial for people with osteoarthritis. For this reason, the experts at the Arthritis Foundation and the American College of Rheumatology highly recommend it as a treatment option for OA.
5. Watch your Weight
Is your weight in check?
It’s important to note that being overweight or obese puts additional pressure on your knee joints. A study by the Arthritis Foundation revealed that adding 10 pounds of weight can add between 15-50 pounds of pressure to your knee joints. The study goes ahead to link obesity with inflammation. People with high BMI are more likely to develop OA as opposed to those with a low BMI.
Therefore, if you are experiencing long-term knee pain, the best remedy should be to manage your weight. Activities such as hitting the gym or watching your diet can go a long way in cutting excessive weight.
6. Go for Herbal Ointments
Today, there are many over-the-counter creams that you can acquire to help with your knee problem.
Did you know that there are also herbal therapies that are as effective as those creams? For instance, a study in 2011 revealed that salve (made of ginger, sesame oil, mastic, and cinnamon) works.
When it comes to working with herbal remedies, it will help if you first consulted with your doctor.
About 19% of adults suffer from knee pain. The condition increases with age. Some of the problems are common and don’t necessarily need medical assistance. Explained in this article are home remedies that you can borrow to help alleviate the condition. If the remedies don’t seem to help, it’s advisable to seek medical help for further treatment.