Tips for Knee Pain Relief

Tips for Knee Pain Relief
Table of Contents

Best tips for knee pain relief in Chennai

Knee pain is common and is not always a sign of anything serious. It can be due to many possible causes which include simple muscle strain, arthritis, or tendonitis. At Bharath orthopedics, we provide the top 8 Tips for knee pain relief for reducing knee pain in our patients.

Mostly it can be knee pain that can be treated at home where you can get instant relief after a few days. Knee pain is prone to occur among aged persons, people with obesity, or sometimes it can occur on any sports activity or other injury.

A balanced diet will give you stronger bones and also reduces knee pain, for that you will recover. you can check out some of the Indian food for strong bones that can be included in your diet.

Top 8 Best Tips for Knee Pain Relief

Knee pain can vary from person to person depending upon the severity and the mode of pain. The listed below are some tips which is considered as the best tips for knee pain relief in Chennai for you to follow to get knee pain relief.

Using hot or cold packs

Hot water bags or towels and ice packs is one of the important tips for knee pain relief which is the best and simplest method of anti-inflammatory treatments done at home for knee pain relief. You should not apply an ice pack directed to the skin over the knee, instead wrap the ice cube in a towel and place it gently on the knee with steady pressure. 

Massaging gently

Use warm oils such as sesame oil which is purely herbal or ayurvedic which has been implemented for knee pain relief for several years. Massage therapy is the most-trusted method of all times when massaging the thigh muscles has a strong effect by strengthening the muscles and reducing pressure on knees while performing any cardio or other exercises. You can approach a massage therapist or ayurvedic centres for hot steam therapy after the massage therapy.

Tips for Knee Pain Relief Massaging gently

Regular exercise

Learn to exercise your knee and the muscles around your knee which would work for your knee pain. It is one of the best tips for knee pain relief in Chennai which is also an effective method for knee pain relief as the exercises are targeted to minimize the pain within the joints and muscles around the knee. Avoid high impact exercises which can strain your muscles too much.

Tips for Knee Pain Relief regular exercise

Make use of RICE method

RICE stands for ‘Rest’, ‘Ice’, Compression’ and ‘Elevation’. Rest your knee by not pressurizing it too much until you are completely fine or after a knee surgery. Ice can be used for effective knee pain relief but don’t keep it for more than 20 min continuously, or it may damage your nerves and skin.

Get a compression bandage, knee braces or knee caps that are lightweight and breathable by considering the above tips for knee pain relief. Make sure that it should be tight enough for strong support but do not hamper the circulation. Elevation helps to reduce swelling where you should rest your injured legs on pillows when you lie down or sit in a recliner.

Stay physically active

Avoid sitting in a place for a prolonged time. Follow these tips for knee pain relief: sitting on the desktop, trying to get up every 45 minutes and having a small walk especially while working. This can help you in knee pain relief because if you sit for a longer time your muscles would get weakened. So, try walking and standing at least for a few hours in a day.

Maintain an ideal weight

Eat a balanced diet and be cautious in not adding excess weight because it can excessively strain your knee. Every pound you lose helps you in reducing knee pain drastically. You can also practice yoga from a certified yoga instructor which can help you burn calories in small amounts in the process of yoga therapy. These are the best tips for knee pain relief in Chennai.

Use Cushioned insoles

Wear shoes with cushioned insoles. This stands among the all-other tips for knee pain relief because it can reduce the strain on your knee which would lead to knee pain. Also, try using acupuncture slippers which helps you to ease your knee pain.

Taking medications

You can consult your physician or orthopaedic surgeon if your pain gets severe or if the above measures or tips for knee pain relief don’t provide you adequate knee pain relief. If you suffer from a condition called osteoarthritis you can have medications for knee pain relief but it is advisable to seek medical assistance to get specialized treatments.

What are the Preventive Measures to be taken as the best tips for Knee Pain Relief in Chennai during your Golden Years?

Growing old does not mean in any way that you have to let knee pain be a part of your life. Taking certain preventive measures and leading a healthy lifestyle even after you cross 50 should be an ideal motto. At Bharath Orthopaedics, you will get the best tips for knee pain relief in Chennai which can make you feel young again. 

  1. Strengthen the muscle: Apart from physical exercises you can do normal workouts like walking, water exercises, and other sports which help you to prevent knee locking and stiffness. 

Apart from the above mentioned, there are few ways to strengthen the muscles:

  • Raise your leg after straightening it while lying or sitting down.
  • Place one foot up on a step, then place the other, step down again, and repeat the step-ups.
  • Sit on a comfortable chair and then stand. You sit repeatedly for a minute. Do this in a slow motion in a controlled way without the support of your hands.
  • Hold a chair by keeping it close to the wall and squat until the kneecaps cover the toes. Repeat this 10 times.
  1. Posture and support: You should always maintain a straight posture by avoiding the low chairs that make your position so low by sinking you into it. Sit on a pillow resting on a chair to raise your seating level.

Follow some of the best tips for knee pain relief in Chennai to support yourself in a better way.

  • Do not slouch or lean by checking yourself for a good sitting posture.
  • Wear supportive shoes but avoid shoes with broken arches which may result in abnormal force on the knee.
  • Avoid prolonged sitting without mobility because the joints will become stiff and painful.
  1. Aromatherapy preparations

Sometimes, the essential oils also help you to reduce pain. Massaging with an oil or an ointment which contains ginger, orange, mastic and sesame oil can improve the pain, stiffness, and motion on as using salicylate ointment.

The pain varies from person to person where best tips for knee pain relief in Chennai have to be followed at the starting stage itself to avoid future complications.

Some of the pain can tend to:

  • be a dull ache that starts in a gradual manner, and is linked to other activities
  • produce clicking, crackling or other sounds
  • come by climbing stairs, or when getting up after a long duration sitting, squatting down, or kneeling
  • produce a weakness in the legs

You should stop the activities that trigger the knee pain until it is resolved. Take over-the-counter pain relievers like ibuprofen or naproxen as per the recommendation of your doctor which are the best tips for knee pain relief in Chennai.

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