Your legs and knees are the two parts of your body that are prone to injury and pains. In fact, knee injuries are the common problems and cause of disability among professional athletes. While knee pain is usually attributed to sport, anyone can suffer from this condition by making awkward or intense movements using their knees. According to medical researchers, women are more susceptible to knee pains and injuries because of their wider pelvis that cause them to be knock-kneed. Other people who are prone to knee issues are flat-footed individuals, or those who have loose kneecaps and imbalanced thigh muscles.
Best Home Remedies for Knee Pain
Knee pain is a typical issue that affects at least one-thirds of adults over age 45. Among the common causes of this health concern include osteoarthritis, fatigue, and injury from sports. For those who suffer from serious and debilitating nee pain, doctors may prescribe them to undergo knee replacement surgery. Thus, it is essential that you treat knee pain in its initial stage. Fortunately, you can choose from a wide range of home remedies for knee pain including the following:
1. Manage the swelling by using ice packs
Whether the pain is due to arthritis or injury, knee pain is commonly accompanied by swelling. Even if your knees were not sore before, swelling may lead to intense discomfort. So, as soon as you notice the swelling, you should elevate your knee and foot off the ground. Then, use an ice compress or ice pack and place it on your knees. By using ice for knee pain, you can increase and improve the blood flow to the aching area and ensure quicker relief.
2. Consider bracing or supporting your knee.
Bracing or taping are recommended to support your painful knees properly. You may use braces or elastic wraps for added benefits, as these special tools can compress your injured knee while supporting it. Keep in mind, though, that even a minimal amount of medical tape placed on the side of your painful knee can prevent it from moving improperly.
3. Take medications prescribed for knee pains.
If you have unbearable knee pains, then you should consider taking Non-Steroidal Anti Inflammatory Drugs (NSAIDs) to provide instant relief. Some of the common NSAIDs for knee pain are naproxen, aspirin and ibuprofen. These medications are designed to minimize the swelling in your joints and eliminate pain. When you maintain a constant level of these medications in your bloodstream each time you experience flare-ups of arthritis, you can effectively reduce pains and ensure mobility. These drugs are also great to use if you are just recovering from a serious knee injury or surgery. However, make it a point to check with your doctor first before taking any medications, particularly when you have allergies to these drugs.
4. Give your knees ample time to rest.
This may sound quite simple and easy, yet rest is usually the most practical and best remedy for aching knees. In most cases, knees begin to hurt and become sore when they are stressed. In addition, you may have applied pressure to your knees, which cause them to become inflamed and painful. With this in mind, calm the reaction of your knees by resting, sitting, or avoiding any activities that can cause more discomfort to these vulnerable body parts. When you need to get up, make sure you avoid performing stressful activities such as jumping, squatting, or running.
5. Perform simple stretching exercises for your knees.
One of the most common things that people fail to do is to stretch their muscles before engaging in vigorous activities. Based on clinical studies, even simple activities such as walking or going up and down the stairs can cause your knees to ache if you failed to stretch your muscles properly. Hence, begin each day by stretching your leg muscles, particularly when you need to take part in intense physical activities such as exercise and sports. Stretching exercises can prevent sore knees and aches, which can save you great hassles.
6. Use natural home remedies for knee pain.
You may consider using natural home remedies to alleviate knee pains such as fenugreek seeds. Simply crush a handful of roasted fenugreek seeds and apply water to produce a thick paste. Then, apply fenugreek seed paste on the painful area and massage it gently. Another option is by using warm coconut oil to massage on affected knee joints. The massage significantly improves the circulation of blood in the region while providing quick relief from the excruciating pain.
Additional Facts You Should Know
Although these home remedies for knee pain are effective in treating mild to moderate aches, you should support your knee’s condition by avoiding activities that can cause injuries such as sudden jolting movements. Moreover, you should maintain an ideal weight since obesity significantly adds pressure to your knees. Lastly, allot a few minutes each day to perform simple knee exercises such as straightening motions or knee bends that are done in supination with most of your body weight on the outside portion of your foot. By keeping in mind these tips, you can ensure your knees’ strength and avoid injuries.