Knee pain is a very common medical condition that occurs due to constant wear and tear of the knee joint. It can be experienced by older adults, young adults and children. Women are more vulnerable to knee pain than men.
The exact location of the knee pain can vary. It can start from Knee and the pain goes upto Thigh upper and Calf muscle lower and you will be wondering why from thighs to calf muscle, the leg is paining.
Pain in the knees can be caused by weakened bone structure, and wear and tear due to aging. Other common causes include fractures, ligament injuries, meniscus injuries, dislocation of the knee joint and stiffness in the joint due to arthritis, lupus and other chronic ailments.
In addition to pain, you may have symptoms like stiffness in the knee, noticeable swelling, redness, numbness in the affected leg and difficulty in walking or standing.
Don’t let knee pain sideline you from doing the things you enjoy. Here are the remedies given below :
Strengthening certain muscles like the quadriceps can ease pain in the knees.
Exercise helps to slow the progression of osteoarthritis, a common cause of knee pain. Physical activity is important to the normal health of cartilage tissue.
Exercise is also good for strengthening the body’s support for its joints. For the knee, strengthening the leg muscles is particularly helpful.
Water aerobics is especially helpful for joint pain. This is because the benefits come without any strain on the knees.
Physical therapists can help work out the best exercises and programs for an individual to follow.
Exercises to strengthen the muscles in the upper leg can help to protect the knee joint. Known as the quadriceps muscles, these muscles are at the front and sides of the thighs.
Simply raising a straightened leg while sitting or lying down is an exercise that will strengthen these muscles and help them to stabilize the knee.
Other exercises that might reduce knee pain include stepping – putting one foot up on a step followed by the other, stepping down again, and repeating the step-ups.
Posture and support
Simple measures to avoid putting strain on the knee include avoiding chairs that are low to the ground or couches in which the sitter “sinks.” Sitting on a pillow may help with this. Putting a pillow underneath the knees can make the problem worse, however. A good sitting posture is also important.
Shoes that are supportive are helpful. Shoes with broken arches may produce abnormal force and wear on the knee causing pain.
Long periods without moving should be avoided. In osteoarthritis, for example, prolonged sitting can produce a stiff, painful joint.
Applying cold compresses to the painful knee is one of the best and easiest ways to reduce pain and swelling. The cold will constrict the blood vessels, reducing blood flow to the affected area and thus reducing swelling. It will also give you relief from the pain.
- Wrap a handful of ice cubes in a thin towel.
- Apply the compress to the affected knee area for 10 to 20 minutes.
- Do this two or three times daily until your pain is gone.
A bag of frozen peas also works well as a cold compress. You can opt for alternating hot and cold compresses as well for chronic pains.
Turmeric & Ginger Tea
Turmeric and ginger are both anti-inflammatorys, and will help with oseto and rheumatoid arthritis. Turmeric in particular has gotten a lot of attention lately. Its active ingredient is something called curcumin, which is a powerful antioxidant. In addition, it lowers the levels of 2 enzymes responsible for causing inflammation (which is what we’re often fighting with arthritis.) You can take these in a capsule form or make a nice spicy tea to enjoy daily.
You will need…
-2 cups of water
-1/2 teaspoon ground ginger
-1/2 teaspoon ground turmeric
-Honey to taste
Bring 2 cups of water to a boil, and add ½ teaspoon each ground ginger and ground turmeric. Reduce to a simmer and let it be for 10-15 minutes. Strain, add honey to taste, and enjoy twice daily. This yields 2 servings.
Epsom salt soak
Epsom salt contains magnesium sulfate which sounds kind of scary, but it’s really quite a wonderful substance. A naturally occurring mineral, magnesium sulfate has been used to get relief from pain for years, namely because of its high levels of magnesium (more on magnesium below.)
You will need…
-1/2 cup of Epsom salt
-A large bowl
Fill a large bowl with warm water and add ½ cup of Epsom salt. Stir it around, and then submerge your sore joints in the liquid. If you are experiencing pain in a less convenient place to soak, such as your knees, try taking a bath with Epsom salts. Run a tub full of warm water and add 2 cups of Epsom salt. Soak for 15 minutes (at least.)
Peppermint Eucalyptus Oil Blend
Peppermint and eucalyptus don’t change the course of the arthritis itself, but they do have analgesic, or pain-relieving, properties. The cooling sensation that they produce can temporarily override your discomfort, and create a soothing sensation that can ease the pain of arthritis.
You will need…
-5-10 drops of Peppermint oil
-5-10 drops of Eucalyptus oil
-1-2 tablespoons of carrier oil (olive, almond, grape seed, etc.)
-A small dark glass bottle
Blend 5-10 drops of eucalyptus and peppermint oil together, and then mix into 1-2 tablespoons of carrier oil. Carrier oil is needed to dilute the essential oil so that it does not irritate the skin, and can be olive oil, grapeseed oil, or something of the like (not oil.) Store the oil blend in dark glass bottle away from direct sunlight, and rub into your joints when they ache.
Lemon has also been found beneficial as a home remedy for knee pain caused by arthritis. The citric acid found in lemon works as a solvent for uric acid crystals, which is the cause of some types of arthritis.
- Cut one or two lemons into small pieces.
- Tie the pieces in a cotton cloth and dip it in warm sesame oil.
- Place the cloth on the affected knee for five to 10 minutes.
- Do this twice daily until the pain is gone completely.
Also, drinking the juice of one lemon diluted in a glass of warm water early in the morning on an empty stomach is also beneficial.
A gentle massage of the painful knee with warm mustard oil eases inflammation, improves blood circulation in the region and relieves pain.
- Heat two tablespoons of mustard oil.
- Fry one garlic clove (chopped) in it until it turns brown.
- Cool and strain the oil.
- Massage your aching knee and thighs with the lukewarm oil in circular motions.
- Cover the knee with plastic wrap and use warm towels to apply heat for a few minutes.
- Do this twice daily for about one or two weeks.
Eucalyptus oil has analgesic, or pain-relieving properties that help get rid of knee pain. The cooling sensation of this oil can even ease knee pain from arthritis.
- Blend together five to seven drops each of eucalyptus oil and peppermint oil. Then, mix in two tablespoons of olive oil.
- Store the mixture in a dark glass bottle, away from direct sunlight.
- Rub this mixture onto your knees whenever they ache.
- Make sure to massage gently so that the oil penetrates deep into the skin.
Along with these remedies, you need to follow these preventive measures for faster recovery.
- Try to lose extra body weight
- Wear the right kind of shoes and sandals
- Avoid wearing high heeled shoes
- Avoid “knee-busting” activities
- Go for a brisk walk-for 15 minutes daily
- Do joint-targeted exercises under the guidance of an expert
- Do not smoke, which slows healing
- Keep your legs in an elevated position to reduce swelling and pain
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