Home Remedies for Knee Aches and Pains
As we age, we notice more aches and pains
than ever before. The most common complaints doctors and physical
therapists hear about are knee pains. The knee is particularly
vulnerable to pain and damage due to its high wear and tear factor. The
knee takes the full impact of a person’s body weight, or any added force
from running or jumping. However, there are plenty of natural
treatments and alternative therapies that can stop you from living at
the doctor’s reception room.
Assess your pain
For any moderate to severe pain, you should get medical help because
some injuries require physical therapy, a brace or even surgery.
Successful home treatments can be done for mild to moderate knee pain.
This can be for both pains caused by sprains or arthritis. If you think
the pain is due to inflammation, arthritis or minor injury, you can
choose from several effective home remedies.
How to treat pain due to injury
If you have suffered a twisted leg, fallen or strained your knee in
other ways, a useful mnemonic to remember is ‘RICE’.
Rest - Stay off your feet.
Ice - Apply a bag of ice or a cold compress (a bag of peas also works).
Compression - Wrap a compression bandage around your knee. This prevents
swelling. Make sure it’s not too tight otherwise you might cut off
circulation.
Elevation - Lie on a bed or keep your foot elevated with a foot stool or
ottoman.
How to treat pain due to arthritis
As people age, the lubrication and padding around their joints
deteriorates. Without cartilage cushioning the joints, they will suffer
bone-on-bone contact and can become inflamed, causing much pain. This is
known as Osteoarthritis. For more severe cases, doctors might suggest
replacing joints or inserting artificial cartilage. While there is no
way of reversing the damage, there are ways to treat mild to moderate
pain with natural dietary supplements or alternative therapies.
Try willow bark
You wouldn’t think that a piece of tree bark could offer so much relief,
but research has found that willow bark’s active ingredient is salicin,
which acts similarly to aspirin. This natural painkiller has been
commonly used since the time of Hippocrates. It is used to treat fever
and inflammation, as well asheadaches, muscle pains, spine disease,
arthritis, and osteoarthritis.
Use ginger extract
Another pain relief option that grows
naturally is ginger, which can be ingested in several different ways.
You can use the fresh root, drink it as a tea, eat it as a dried spice
or take prepackaged supplements. Research has discovered that the
phytonutrients in ginger reduce the production of chemicals in the body
that promote joint inflammation. Together with prescription arthritis
medication, ginger can greatly reduce joint pains, since it acts as a
natural anti-inflammatory. Be cautious if you take blood thinners, as
ginger has the risk of increasing bleeding.
Apply herbal ointment
A salve made from cinnamon, ginger, mastic, and sesame oil was found to
be just as effective as over the counter medicine, in a study published
in the Pakistan Journal of Biological Sciences. Traditional over the
counter ointments used to treat arthritis usually contain salicylate,
which is used topically to relieve pain.
Heat and cold therapy
It’s worthwhile investing in a heating pad, gel-style cold pack or cool
compress for chronic pain. These can easily be found at a drug store, or
ordered online. Heat is used to keep joints from stiffening while cold
therapy can reduce pain and swelling.
Practice Tai Chi
This ancient Chinese practice is a mind-body exercise, which helps
improve balance and flexibility, works twofold for those who suffer from
arthritis. A study published in Arthritis and Rheumatism (a journal),
highlights that the mental aspect of the practice promotes coping
mechanisms for chronic pain, and the physical exercise helps reduce pain
and increases range of motion.
Consider exercise and weight management
For some people, knee pain is reduced by moving the joint, so daily
exercise is recommended. Keeping a leg stationary can stiffen the joint,
and reduce the range of motion. Consider swimming or water walking as
these exercises have less of an impact, together with offering countless
other health benefits. Carrying excess weight can also aggravate the
impact on joints, so it’s important to try and keep off any unnecessary
weight. Here are some weight loss management tips.
Finding care - final note
Your health is important, and sometimes dietary supplements and
alternative therapies can conflict with any other medication you might
be taking. It’s important to talk to your doctor and find the cause of
any pain. Sometimes this might involve X-rays and blood work, but it’s
necessary to get on the road to recovery.