Knee pain is common and is not always a sign of anything serious. It can be due to many possible causes which includes simple muscle strain, arthritis or tendonitis. 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.
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 for you to follow to get knee pain relief.
Using hot or cold packs
Hot water bags or towels and ice packs can be considered as one of the best and simplest 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 a steady pressure.
Use warm oils such as sesame oil which is purely herbal or ayurvedic which has been implemented for knee pain relief for several years. The 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.
Learn to exercise your knee and the muscles around your knee which would work for your knee pain. It 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.
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 an 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 which is of light weight and breathable. Make sure that it should be tight enough for a 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. If you are working by sitting on the desktop, try to get up every 45 minutes and have a small walk which 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.
Use Cushioned insoles
Wear shoes with cushioned insoles which can help you 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.
You can consult your physician or orthopedic surgeon if your pain gets severe or if the above measures 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.