remedies for knee pain
Medically Reviewed By : Dr Sravya, MBBS, MS
Introduction
DO YOU KNOW…
These days, knee pain is common among people aged 30 to 80. It may be the result of a small range of muscle strains, ruptures,bursitis or arthritis. Knee pain may also begin mildly and gradually worsen in the patient’s daily life.
Most of the knee pain is due to physical exertion, a lack of essential nutrients like
Vitamin D, calcium, and iron, and age-related wear and tear of muscles and tissues.
Let’s answer our readers most frequently asked questions: What are the remedies
used to reduce knee pain? What causes the knee? Do we treat knee pain at home?
What are the symptoms of knee pain?
What are the causes of knee pain?
Kneepain can have different causes. Being overweight puts you at greater risk for knee problems. Overusing your knee can trigger knee problems that cause pain. If you have a history of arthritis, it could also cause knee pain.
Some of the causes of knee pain are:
1. Inflammatory condition
- Arthritis such as rheumatoid arthritis, osteoarthritis, lupus, and gout
- Baker cyst: a fluid-filled swelling behind the knee that may occur with swelling (inflammation) from other causes, such as arthritis
- Cancers that either spread to your bones or begin in the bones
- Osgood-Schlatter disease- It can cause a painful bump below the knee, where a tendon from the kneecap connects to the shin.
- Infection in the bones around the knee
- Infection in the knee joint
2. Injuries and overuse
- Bursitis: Inflammation from repeated pressure on the bursa of the knee, such as kneeling for a long time, overuse, or injury
- Tendinitis: inflammation of the tendon with change in activity can be related to overuse or deconditioned tissue.
- Dislocation of the patella (kneecap)
- Fracture of the patella (kneecap or other bones)
- Iliotibial band syndrome: injury to the thick band that runs from your hip to the outside of your knee
- Patellofemoral syndrome: pain in the front of your knee around the kneecap
- Rupture ligament: An anterior cruciate ligament (ACL) injury or medial collateral ligament (MCL) injury may cause bleeding into your knee, swelling, or an unstable knee. Rupture of ligaments can be classified into grades such as minimal tear, moderate tear, and complete tear.
- A meniscus tear: The meniscus is a fibrous cartilage in the knee joint between the femur and tibia. Medial meniscal tears are more common than lateral meniscal tears. Pain felt on the inside or outside of the knee joint.
- Sprain or strain: minor injuries to the ligaments caused by sudden or unnatural twisting.
What are the symptoms?
- Swelling resulting from joint effusion
- Stiffness due to thickening of capsule and synovium.
- Putting weight on the knee is troubling.
- Weakness
- Rotatory instability
- Pain, usually when you bend or straighten the knee
- Popping or crunching noises (crepitus)
- Redness and warmth around joint
- Problem Knee locking.
- deformity, such as limping due to pain.
What are the remedies used to relieve knee pain?
It’s crucial to realize that while natural therapies can momentarily ease discomfort, they cannot solve the issue at its core. One must adhere to the medical advice given on therapy and exercise.
1.Physical therapy
- One of the main causes of knee pain is osteoarthritis (OA), which may be postponed with exercise. Exercises like swimming and cycling are possible. Exercise enhances cartilage tissue function, whether a person has OA or not.
- Exercise also helps the body maintain its joints better. Strengthening your leg muscles is fantastic for your knees. Since water exercise doesn't place any strain on the knees, it can benefit people who have joint pain.
- Physiotherapists may work with individuals to determine the best regimens and exercises to relieve knee pain. By strengthening the leg muscles through exercise, the knee joint can be preserved.
2. Posture correction
- Knee pain can be eased by avoiding low seating and sofas that you "sink" into and by elevating your seat with a cushion.
- Maintaining straight, upright posture without slouching or slumping
- Wearing comfortable footwear and avoiding heels that are damaged helps reduce knee wear and force.
- Keeping joints mobile is important to prevent them from becoming stiff and painful from prolonged sitting and inactivity.
3. Weight control
- The joints will experience extra stress if you are overweight. Dropping it lessens arthritic pain and other long-term knee discomfort.
- Consult your physician and physical therapist for advice on the best exercises for you.
- Adapting a healthy lifestyle could be helpful.
- Reduce your intake of added salt, sugar, fried, and processed foods.
- Include a lot of fresh fruits and vegetables in your diet every day.
- Almonds, walnuts, flaxseeds, and olive oil all contain omega-3 fatty acids that are good for joints.
- Sleep soundly, and discuss the type of mattress and sleeping postures with your physiotherapist.
- Say no to alcohol and smoking.
- Continue to actively monitor your health.
4. Massage
- Massages that are gentle on the muscles and joints may be beneficial.
5. Aromatherapy
- Pain alleviation is possible with natural oils. An oil massage using ginger and oranges was found to be effective in relieving discomfort in knees with mild to severe pain.
- An ointment made of cinnamon, ginger and sesame oil has effect on pain, stiffness, and mobility.
6. Rice
- Minor knee discomfort caused by a soft tissue injury, such as a sprain, may be relieved by rest, ice, compression, and elevation.
- The phrase "protection" refers to measures taken to reduce the chance of further injury to the knee, such as resting from the activity that caused it.
- Rest can help reduce the likelihood of further harm and allow tissues to heal. However, stopping all movement is not advised because it may induce stiffness and, eventually, muscular weakening.
- Ice can help with pain and inflammation relief. Wrap it in a towel and apply it for 20 minutes the first day after the accident. Never apply ice directly to the skin, as this may cause further damage.
7. Hot and cold compression
- Depending on the indication, both heat and cold may be beneficial. Heat relaxes muscles and increases blood flow, which results in decreased stiffness. A heating pad or a hot water bottle can be beneficial.
- Wrapping ice in a towel can help alleviate pain, inflammation, and swelling.
- Heat may be used by certain patients in the morning to enhance movement and reduce inflammation later in the day.
- Check any hot object before using it, especially if the user is elderly or has difficulties talking.
- Not every remedy is suitable for everyone; visit a doctor to choose the best therapy and treatments for you.
- Massage may help some people while exacerbating the condition in others. Similarly, it is critical to understand when to employ a hot compress and when to apply cold compression.
8. Medication
- Nonsteroidal anti-inflammatory drugs and other treatments can help with arthritis-related knee pain. Some of them must be administered at a doctor's office, while others can be administered at home with or without a prescription.
- Medications that may aid in pain management include:
- Nonsteroidal anti-inflammatory medications (NSAIDs) (oral or topical) topical capsaicin steroid injections into the joint tramadol
- Acetaminophen plus duloxetine, an antidepressant, may be beneficial.
- Except for tramadol, experts at Trusted Source do not recommend using opioids.
- Some of these drugs, such as the NSAIDs ibuprofen and naproxen, are available over-the-counter or online.
9. Natural ingredients used to relieve knee pain
a. Ginger: When it comes to knee discomfort caused by muscle strain or arthritis, ginger works wonderfully. Because of its anti-inflammatory, anti-ulcer, and antioxidant characteristics, this therapy for knee pain may be beneficial. Overall, it aids in the improvement of your body’s immunity.
b. Turmeric: Turmeric is made from a yellow powder crushed from the turmeric plant’s root.
- Turmeric has anti-inflammatory effects and aids in the modification of immune system responses.
- Turmeric can be used to alleviate knee pain in a variety of ways. Turmeric, for example, can be blended with warm milk to relieve knee discomfort. You can also apply a turmeric paste to the affected region to aid in the healing process.
c. Lemon’s advantages make it a great cure for relieving knee discomfort.
- Citric acid in lemons, for example, helps reduce uric acid in your body, which causes certain types of arthritis.
- Lemons also have anti-inflammatory qualities, which help reduce inflammation, discomfort, and swelling that can lead to knee pain.
- Lemon can be used in a variety of ways to help alleviate knee pain.
- Place lemon peels (wrapped in cotton fabric) dipped in heated sesame oil on the affected area of your knee. Repeat this twice a day until the ache is gone. You can also drink lemon tea or lemon combined with water.
d. Cayenne Pepper: Cayenne Pepper has a crucial component known as Capsaicin, which has pain-relieving effects and aids in the recovery of your knee discomfort.
- It aids in the stimulation of blood flow and circulation.
- You can incorporate Cayenne Pepper into your everyday diet to relieve knee discomfort.
- You can also apply it directly to the affected region. Combine two tablespoons of Cayenne Pepper and a half cup of heated olive oil.
- You can apply this combination to your sore knee twice a day for the best benefits. Do this for about a week, or until the pain is gone.
e. Epsom Salt: Magnesium and sulfate, which are found in Epsom Salt, have anti-inflammatory qualities.
- Magnesium, in particular, has been shown to help reduce inflammation in the affected area.
- A soak bath is one of the most effective ways to use Epsom salt for knee pain relief.
- The pain-relieving qualities of Epsom salt are most effective when added to a bath. Aside from that, the Epsom salt bath improves blood circulation. Increased blood circulation alleviates discomfort in the knee joint area.