Examine your discomfort.
Knee pain that is minor to severe can usually be treated at home. There are numerous options for dealing with a sprain or arthritis.
Pain caused by inflammation, arthritis, or a minor injury usually goes away on its own. Home remedies can help you feel better and manage your symptoms.
However, if your pain is moderate to severe, or if your symptoms persist or worsen, you should seek medical help for a thorough examination.
Continue reading to learn more about alternative therapies and supplements that may be able to help you with your knee discomfort.
1. For sprains and strains, try RICE.
If you’ve twisted your leg, fallen, or otherwise strained or sprained your knee, remember the acronym “RICE”: Rest, Ice, Compression, and Elevation.
Ice Compression Elevation as a Rest
Remove your shoes and apply a cold compress or ice bag to your knee. If you don’t have any ice, frozen vegetables like peas can suffice.
Wrap a compression bandage across your knee to reduce swelling, but not so tightly that it cuts off circulation. Keep your foot raised while you’re sleeping.
2. Tai chi is a Chinese martial art.
Tai chi is a mind-body exercise that enhances balance and flexibility in ancient Chinese culture.
Researchers discovered that practicing tai chi is especially useful for persons with osteoarthritis in a 2009 study (OA). It is recommended as a therapeutic option for OA by the American College of Rheumatology and the Arthritis Foundation.
Tai chi can aid in the reduction of pain and the expansion of range of motion. Deep breathing and relaxation are also part of the process. These elements may also aid in the reduction of stress and the management of chronic pain.
3. Workout.
Exercise on a daily basis might help you retain muscle strength and mobility. It’s a must-have for treating osteoarthritis and other types of knee discomfort.
Resting or restricting movement in the leg may help you avoid pain, but it can also harden the joint and slow recovery. In the case of OA, not doing enough activity can hasten the joint’s degeneration.
Experts have shown that training with another individual can be extremely beneficial for persons with OA. It could be a personal trainer or a workout partner. Experts also recommend that folks choose an activity that they enjoy.
Cycling, walking, swimming, or water exercise, tai chi, or yoga are all low-impact exercises to consider.
You may need to take a break from exercising if you have:
A sprain or a strain is a type of injury
Knee pain that is extreme
A recurrence of symptoms
You may need to choose a more mild choice than normal when returning to activity after an injury.
Request assistance from your doctor or a physical therapist in developing a program that is right for you, and make adjustments as your symptoms change.
GOOD FOR YOU: COCONUT HUSK IS EFFECTIVE IN TREATMENT OF THESE ILLNESS
Obesity and being overweight can place additional strain on your knee joints. An extra 10 pounds of weight can contribute between 15 and 50 pounds of pressure to a joint, according to the Arthritis Foundation.
Obesity and inflammation are also linked, according to the foundation. People with a high body mass index (BMI), for example, are more likely to develop OA of the hand than those with a low BMI.
If you have discomfort in your knees as a result of a long-term health problem, losing weight can help reduce the symptoms by reducing the strain on them.
If you have knee discomfort and a high BMI, your doctor can help you set a weight loss goal and devise a strategy to achieve it. This will most likely include dietary adjustments as well as physical activity.
5. The use of heat and cold therapy.
While your knee is resting, a heating pad might assist decrease pain. Inflammation can be reduced by using a cold therapy.
Here are some pointers on how to use heat and cold therapy:
Alter the temperature between freezing and hot.
Apply heat to the affected area for up to 20 minutes at a time.
Apply cold pads for 20 minutes four to eight times a day for the first two days following an injury.
During the first 24 hours following an injury, use a gel pack or other cold pack more frequently.
Ice should never be applied straight to the skin.
Before using a heat pad, make sure it isn’t too hot.
If your joint is warm during a flare, don’t utilize heat therapy.
In the morning, a warm shower or bath may help to relieve stiffness in joints.
Other methods of applying heat and cold include paraffin and capsaicin-containing ointments.
6. Herbal ointment.
Researchers looked at the pain-relieving properties of a salve consisting of cinnamon ginger mastic sesame oil in a 2011 study.
The salve was shown to be just as effective as over-the-counter arthritic lotions that contained salicylate, a topical pain reliever.
Although some people find these cures to be effective, there isn’t enough data to suggest that any herbal therapy has a major influence on knee pain.
Before considering any alternative therapies, talk to your doctor or pharmacist.
7. Willow bark.
Willow bark extract is occasionally used to treat joint discomfort because it can help alleviate pain and inflammation. However, there isn’t enough consistent evidence to establish that it helps, according to research.
There may also be some concerns about safety. If you have gastrointestinal issues, diabetes, or liver problems, see your doctor before using willow bark.
decrease blood pressure using blood thinners or medications
are using acetazolamide to relieve nausea and dizziness and are taking another anti-inflammatory medicine
are under the age of 18 and have an aspirin allergy
Before using any natural or alternative remedy, consult a doctor or pharmacist.
Ginger can be found in a variety of forms, including supplements.
For flavoring meals, ginger tea, either prepackaged or homemade from ginger root powder spice or ginger root
When ginger was used in conjunction with a prescription arthritis therapy, the authors of a 2015 study discovered that it helped to lessen arthritis pain.
KNOW MORE ABOUT; THERE ARE SEVEN THINGS YOU CAN DO TO PREVENT STROKE