If you have mild to moderate knee discomfort, you can typically treat it in your home. Whether due to a sprain or arthritis, there are a number of ways to manage it. Discomfort due to swelling, arthritis, or a minor injury will often deal with without medical assistance. Natural home remedy can improve your comfort levels and help you manage symptoms. But if pain is moderate to severe, or if symptoms continue or get worse, you may require to seek medical attention for a complete assessment.
Read on to learn more about alternative therapies and supplements that may help ease your knee pain.
1. Try RICE for Strains and Sprains
If you’ve twisted your leg, taken a fall, or otherwise strained or sprained your knee, it can be useful to keep in mind the acronym “RICE”:.
- Rest.
- Ice.
- Compression.
- Elevation.
Get off your feet and use a cold compress or bag of ice to the knee. Frozen veggies, such as peas, will also work if you have no ice convenient.
Wrap your knee with a compression bandage to prevent swelling, however not so tightly it cuts off blood circulation. While you’re resting, keep your foot elevated.
2. Tai Chi
Tai chi is an ancient Chinese kind of mind-body exercise that improves balance and flexibility.
In a 2009 study, researchers found that practicing tai chi is especially useful for individuals with osteoarthritis (OA). Standards from the American College of Rheumatology and Arthritis Foundation advise it as a treatment option for OA.
Tai chi can help in reducing discomfort and boost range of motion. It also involves deep breathing and relaxation. These aspects may also help in reducing stress and help you manage persistent discomfort.
3. Exercise
Daily exercise can help you keep your muscles strong and preserve mobility. It’s a vital tool for dealing with OA and other causes of knee pain.
Resting the leg or restricting movement may help you avoid pain, but it can likewise stiffen the joint and sluggish recovery. When it comes to OA, inadequate exercise might accelerate the rate of damage to the joint.
Professionals have found that, for people with OA, experimenting another person can be specifically helpful. This could be a personal trainer or an exercise pal. Experts likewise recommend individuals to discover an activity they delight in.
Low-impact activities are a great choice, such as:
- cycling.
- walking.
- swimming or water exercise.
- tai chi or yoga.
Nevertheless, you may require to rest from exercise if you have:
- an injury, such as a sprain or a strain.
- severe knee discomfort.
- a flare-up of signs.
When you go back to activity after an injury, you may need to select a more gentle choice than you generally use.
Ask your doctor or a physiotherapist to assist you develop a program that’s suitable for you, and adjust it as your symptoms alter.
4. Weight Management.
Overweight and obesity can put additional pressure on your knee joints. According to the Arthritis Foundation, an additional 10 pounds of weight can add in between 15 and 50 pounds of pressure to a joint.
The foundation also notes the links between obesity and swelling. For example, people with a high body mass index (BMI) have a higher chance of developing OA of the hand than those with a low BMI.
If a long-term health problem is causing pain in your knees, weight management might help alleviate signs by lowering the pressure on them.
If you have knee discomfort and a high BMI, your doctor can assist you set a target weight and make a strategy to assist you reach your goal. This will likely include dietary changes and exercise.
5. Heat and Cold Therapy.
A heating pad can help alleviate discomfort while resting your knee. Cold treatment can help reduce swelling.
Here are some ideas for using heat and cold therapy:
- Alternate between cold and heat.
- Apply heat for as much as 20 minutes at a time.
- For the very first 2 days after an injury, apply cold pads for 20 minutes, four to 8 times a day.
- Utilize a gel pack or other ice bag more frequently during the first 24 hours after the injury.
- Never ever apply ice straight to the skin.
- Check that a heat pad isn’t too hot prior to applying.
- Don’t utilize heat therapy if your joint is warm throughout a flare.
- A warm shower or bath in the morning might alleviate stiff joints.
Paraffin and ointments consisting of capsaicin are other methods to apply heat and cold.
6. Herbal Ointment
In a 2011 study, researchers investigated the pain-relieving results of a salve made from:
- cinnamon.
- ginger.
- mastic.
- sesame oil.
They discovered the salve was just as reliable as over the counter arthritis creams including salicylate, a topical pain-relief treatment.
Some individuals discover these kinds of treatments work, but there’s insufficient evidence to show that any herbal therapy has a significant effect on knee discomfort.
It’s finest to check with a doctor or pharmacist before trying any alternative solutions.
7. Willow Bark
People in some cases use willow bark extract for joint discomfort, as it may assist ease discomfort and swelling. Nevertheless, studies haven’t discovered enough constant proof to prove that it works.
There might likewise be some security issues. Prior to trying willow bark, talk to your doctor if you:.
- have gastrointestinal problems, diabetes, or liver problems.
- take blood thinners or drugs to lower blood pressure.
- are utilizing another anti-inflammatory drug.
- are taking acetazolamide to deal with nausea and dizziness.
- have an aspirin allergy.
- are under 18 years old.
Consult a doctor or pharmacist before using any natural or alternative remedy.
8. Ginger Extract
Ginger is offered in many kinds, including:
- supplements.
- ginger tea, either premade or homemade from ginger root.
- ground spice or ginger root for including flavor to dishes.
The authors of a 2015 study found that ginger helped reduce arthritis discomfort when individuals utilized it alongside a prescription treatment for arthritis.
Therapies to prevent: Glucosamine, chondroitin sulfate, and more.
Other treatments that individuals sometimes utilize are:
- glucosamine supplements.
- chondroitin sulfate supplements.
- hydroxychloroquine.
- transcutaneous electrical nerve stimulation (TENS).
- modified shoes and insoles.
However, existing standards encourage individuals not to utilize these treatments. Research hasn’t shown they work. Some might even have adverse impacts.
The Food and Drug Administration (FDA) doesn’t manage supplements and other herbal remedies. This implies you can’t ensure what a product includes or the effect it might have.
Consult your doctor prior to trying any complementary therapy to ensure it’s suitable for you.
When to See a Doctor
You can treat numerous causes of knee discomfort in your home, however some will require medical attention.
Contact your doctor if you observe any of the following:
- severe pain and swelling.
- deformity or severe bruising.
- symptoms in other parts of the body.
- symptoms that continue longer than a few days or get worse instead of better.
- other health conditions that might complicate recovery.
- signs of infection, such as a fever.
Your doctor will carry out a physical examination. They may do some tests, such as a blood test or an X-ray.
If you have a problem that needs medical help, the faster you have an assessment and start treatment, the better outlook you’re likely to have.
