Knee Pain Remedies: 5 Ways to Get Your Knees to Stop Hurting
Remedies for Knee Pain Relief
Knee pain is very common today. It can be caused by both short-term, as well as long-term issues. Many times, short-term knee problems don’t need help from the physicians and you can manage on your own.
However, more often, people complain that they can’t bear the pain and it hurts so much. Know that the knees are the most vulnerable joints in our body. They need to be handled appropriately in order to combat the pain.
We would say that you need to be super cautious before you try to treat your knee by yourself. Although to a certain extent, the treatment will depend on the cause of the pain, there are some simple remedies that can help with several forms of knee pain.
Can’t wait to know the ways to get your knees to stop hurting? Find the simple remedies for knee pain that are worth-trying below:
Knee Pain Relieving Physical Exercises
Physical exercises are important for the normal health of your cartilage tissue. They can help slow down the progression of the common cause of knee pain, which is osteoarthritis. So, don’t forget to exercise if you have knee pain.
Also, exercises are good for strengthening your body’s support for the joints. When it comes to the knee, strengthening your leg muscles is especially helpful.
You can do cardio exercises to strengthen the muscles that support the knees and maximize flexibility. People with joint pain can be benefited from water aerobics because these exercises won’t put a strain on your knees. Other good choices in cardio for people with knee pain are:
- Stationary cycling
- Elliptical machines
Besides these, weight training, stretching exercises, and tai chi can also be helpful to ease stiffness and enhance balance.
While doing exercises it is really important, it’s equally important to warm up before starting your exercises and cool down properly after exercises.
When you have knee pain, it’s essential that you avoid hilly terrain and other high-impact activities, such as running and jumping because these activities will worsen your knee pain.
Wear Knee Braces
Knee braces are worn for various reasons. One of the most common reasons involves a painful injury. Some people would also choose to wear them to prevent injuries as is the case in sports, such as weight lifting and running.
While there are several types of knee braces to choose from, it’s important to understand that a high-quality knee brace will help you to stay active. Especially, if you are suffering from arthritis or any other type of structural knee issue, wearing unloader/offloader knee braces will help you to stay active.
Alternately, if you have already suffered an injury, a functional knee brace can help. A rehabilitative knee brace can be worn to limit movements if you have suffered an injury or are recovering from a surgery.
If you are unsure which knee brace is right for you, consult with your doctor who can help you in your decision-making.
Apart from being able to help you manage your knee pain, a knee brace can also help you to improve your posture. Although it may not be very obvious initially, you can see that your posture gets corrected over time. It’s possible because knee pain can affect your posture in ways that can hurt your back.
Diet and Weight Loss
People who have obesity or excess weight possess a high risk of contracting knee pain. Bearing extra weight will give your joints more work to do and contribute to knee pain. Also, if you have extra weight on your body, inflammation throughout your body will increase and hence, your knees will also be affected.
If you are overweight, shedding as little as five percent of your body weight can help relieve the pressure on your knees. If you need help with losing weight, talk to your physician about developing a healthy diet plan to help you shed pounds sensibly.
A healthy diet is the one which is balanced. Your diet should be:
High in: Vegetables, fruits, and fibers
Low in: Meat and fat
Medical experts recommend a Mediterranean style diet that contains plenty of fresh produce. However, get approval from your healthcare provider whether the particular diet is good for your knee pain before starting, to make sure it’s safe for you.
Often, physical and occupational therapies are found to be helpful in patients with knee pain. A physical therapist will help device an exercise program customized for you considering the aspects of your ability levels. He/she will also teach you proper exercise techniques to spare your joints. On the other hand, occupational therapy will teach you how to decrease strain on your knee in your day to day activities.
Most often, physical therapists will recommend exercises to strengthen your muscles in the upper leg that help protect your knee joints. These are the muscles that are present at the front and sides of your thighs, called quadriceps muscles.
Here are a few suggestions:
- Lift your straightened leg when you sit or lie down
- Have one foot up on a step, which is followed by the other. Step down again and repeat the step-ups
- From your sitting position, stand and sit. Do this repeatedly for a minute, without using your hands for support
- Hold a chair and squat until the kneecap covers the toe. Do this for 10 reps.
Medications for Knee Pain
Non-steroidal anti-inflammatory drugs and other medications can help curb your knee pain. While some of them need a doctor prescription, some can be taken at home, without a prescription.
According to various research studies, the following drugs can be helpful when you have pain and stiffness:
- Intra-articular corticosteroids
- Intra-articular hyaluronic acid
Of these, the intra-articular drugs will be directly injected into the knees and are found to be more effective.
You can also use some over-the-counter and prescription topical pain relievers that come in various forms:
These, which contain ingredients like menthol, salicylates, and capsaicin, will help relieve your knee pain. Ask your physician if any of these products is right for you.