Knee pain is a condition that affects people of all ages. An injury, such as a ruptured ligament or torn cartilage may also be the cause of knee pain. Specific medical conditions such as arthritis, gout and infections can also be the result of knee pain. Likewise, slight knee pain can be cured with some physical therapy. However, in some cases, our knee may require surgical repair.
How can we get rid of knee pain
Comfortably resting and some light exercise along with prescribed medications can help to get rid of knee pain. Likewise here are some tips to reduce or get rid of knee pain.
- Giving sufficient rest to the knee.
- Ice pack to reduce pain and swelling
- Compressing knee by an elastic bandage, straps, or sleeves to wrap the joint
- Take anti-inflammatory medications
- Practising stretching and strengthening exercises (Only when a doctor recommends)
Cause of knee pain without injury
Knee pain is not always caused by an injury there are also many reasons for this pain. Some mechanical problems such as dislocated kneecap, pain in the hip or foot etc are the reason for this trouble. When the Patella that covers the front of your knee slips out of place, usually to the outside of your knee, it is called Dislocated kneecap.
Not paying attention to strong knee pain may last causing us a lot of problems in the future. A chronic pain that is affecting our life is a sign that something is wrong. Such a serious condition will not be cure by itself or automatically, and if left unheeded, can cause severe pain and permanent damage.
When we age, knee joints become more accessible and we do not come over from injury easily. In case, our knee is very swollen, or we cannot put weight on it, professional help is required at this stage, as this could be a sign of tendon or ligament damage.
If you feel something moving around in your knee, it could be that a piece of bone or cartilage has become loose. Aside from that, it can also be a sign of osteoarthritis, a degenerative disease of the joint. In particular, it needs to be repaired as early as possible. next with osteoarthritis, a person must note out a plan to manage the trouble and help to protect the knee from getting worse. Some other signs and symptoms that may occur during the situation are as follows:
- Pain during bending or straightening the knee
- Swelling and stiffness
- Weakness or instability
- Crunching noises
- Inability to fully straighten the knee
How to get relieve from knee pain
Knee pain caused by injuries cannot be avoided because that may happen anytime accidentally, but for other causes, causing it, a person can adopt some habits to prevent it.
- Stop exercising if it starts hurting
- Legs stretching before and after physical activity.
- Always using knee pads to prevent bursitis especially while kneeling
- Wear well-fitting shoes for enough support.
- Regular stretching and strengthening to keep your thigh muscles strong
- Try to drop some weight, if overweight
Walking is good for knee pain
Running and jogging puts stress on knees, but walking (in speed) have low pressure on our knees. Brisk walking is also a great exercise for the whole body. Thus it is remarkable that beginners should walk on flat and smooth surfaces. Until their walking muscles get strengthened. Walking can help to cure up our this in many ways.
- Strengthens joints: Regular walking and exercise can help strengthen the joints, reduce pain, stiffness. Also when we walk, the cartilage gets nutrients from the compression and decompression of our body weight.
- Builds muscles: Walking builds our muscles so they can take the pressure off our joints and handle more of the weight themselves hence lessening the trouble.
- Helps in losing weight: There are four times less pressure and stress on our knees with every gram we lose. Less pressure on our knee also reduces pain. Hence, walking is a great way to help us to lose extra weight.
- Although some people get so excited that they overdo it and get sore the next day. According to experts, we should try a little bit by bit and increase the time slowly. There are also some warning signs that we should stop when swelling increases suddenly, severe pain, feeling unstable.
Best exercise for bad knees
Here are a few exercises which are generally recommended to people suffering from knee pain.
- Partial Squats
- Calf Raises
- Straight-Leg Raises
- Side-Lying Leg Lifts
- Short-Arc Knee Extensions
- Hamstring Stretch
- Inner-Thigh Leg Lifts
- Hamstring Curls
- Prone Straight Leg Raises
- Wall Squats
- Calf Raises
- Side Leg Raises
- Leg Presses
Diagnosing knee pain
Each possible cause of knee pain requires different diagnostic tests. According to the condition, our doctor will determine the types of tests you will undergo to check what is causing it. Some of the tests which our doctor may recommend are as below:
- blood work
- physical examination
- CT scan or MRI and other imaging tests
Treatment of knee pain
Each underlying cause of knee pain has a particular type of treatment. These treatments may include:
- physical therapy
Bursitis, is a common cause of knee pain and it is treated in the following manner:
Using an Ice pack on the knee for 15 minutes once an hour for three or four hours. Do not apply the ice directly to the knee; instead, cover your knee with a cotton towel. Place ice in a plastic zip-close bag, and then place the bag on the towel.
Wearing cushioned, flat shoes that will support our feet and don’t make the pain harsh.
Avoid sleeping on your side. Using pillows positioned on either side of our body to prevent you from rolling onto our side. When lying on our side, we should keep a pillow in between our knees.
Stay seated when possible. If you have to stand, avoid hard surfaces and keep your weight equally divided on both legs.
For the most part, losing weight if we are overweight or obese.
Home remedies for knee pain
Turmeric and Caustic lime paste
Generally, to reduce knee pain turmeric and lime are more beneficial. Mix turmeric and lime in mustard oil and heat it for a while, then applying this paste in the knee reduces the pain of knees.
Turmeric Milk Beneficial in Knee Pain
For the most part, mixing one teaspoon of turmeric powder in a glass of milk and drinking at least twice in the morning and evening provides relief in knee pain. In short, it is the most effective home remedy to relieve joint pain. Natural treatment for Knee Pain
Also, ginger is helpful in relieving knee pain. Due to its warm nature, it is beneficial in cold pain. In brief, consuming ginger is beneficial in respiratory problems, cramps, and swelling.
In Knee pain, joint pain, bruising, swelling, wounds, and skin problems, aloe vera has benefited by tying the pulp with turmeric and heating it lightly. You can try this home remedy even if you have pain in the knees.
Generally, massage is beneficial in knee pain. Likewise, mustard oil is very useful in physical pain, knee pain, cold pain. Massaging the knees with mustard oil regularly relieves the pain of the knees quickly.
To begin with, clove is very useful in the pain of teeth and gums, knee pain and swelling, etc. So then, keep a cotton swab in clove powder or clove oil in a painful place.
Ashwagandha and Ginger Powder
Together with Ashwagandha and Ginger Powder are Beneficial in Knee Pain For this, take 40 grams Nagauri Ashwagandha powder, 20 grams dry ginger powder, and 40 grams (Khand ) Khand is a raw unrefined natural sweetener in powder form which contains all useful minerals that your body needs. Therefore, mix all three ingredients well. Consume this powder with 3 to 3 grams of this powder together with hot milk in the morning and evening provides great relief in knee pain, joint pain, and swelling. This recipe is quite popular as a home remedy for arthritis many people use it as an Ayurvedic medicine for any type of pain.
Fennel Seed or Fenugreek seeds
Use of fenugreek to relieve the pain of the knees Fenugreek seeds affect the joints as analgesic and anti-inflammatory. For this, take half to one teaspoon powder of fenugreek seeds with lukewarm water after eating in the morning and evening. It provides relief from any pain.
In Ayurveda, there are many benefits of massaging with oil made from herbs, it lubricates joints, removes stiffness, relieves pain, and swelling. For this, put 250 grams of mustard oil in a pan and keep it on the gas for heating. Peel 8-10 cloves of garlic in it. One teaspoon of parsley in hot oil, add fenugreek seeds, dry ginger powder as well. When all the spices are cooked remove them from the gas and let it cool. When it cools down, put it in a glass bottle. In winter, massage the knees with this oil in the lukewarm sun in the morning or any joint pain there.
Generally, the best source of vitamin D is sun-generated sunlight, which gives you natural vitamin-D which is more beneficial for bone. Therefore, arthritis patients should regularly walk in the sun for sometime in the morning.
Exercising regularly is the most effective treatment for knee or joint pain. Exercise with the opinion of a physiotherapist or do regular yoga by learning from a yoga teacher.