Saturday , 25 November 2023

A Holistic Approach to Knee Pain

How to Get Rid of Knee Pain

Knee pain is one of the most common health conditions that can occur with any one of us. It may be because of an acute injury to the joint or because of any complications of some underlying medical conditions. It can be localized or diffused throughout the knee joint,and the treatment always depends on the underlying cause. Let us understand the anatomy of a healthy knee.

How to Get Rid of Knee Pain
How to Get Rid of Knee Pain

Your knee is the largest joint in your body; it comprises – bones (tibia, femur, fibula, patella), cartilage, tendons and ligaments. Tendons help in connecting the knee bones to the muscles. Ligaments join all the knee bones and furnish stability to the knee. Cartilage acts as shock absorbers between femur and tibia.

What Causes Knee Pain

Various knee conditions that can cause knee pain are chondromalacia patella, knee osteoarthritis, knee effusion, meniscal tear, ACL (anterior cruciate ligament) strain or tear, PCL (Posterior cruciate ligament) strain or tear, MCL (medial collateral ligament) strain or tear, patellar subluxation, patellar tendonitis, knee bursitis, baker’s cyst (collection or accumulation of fluid in the back of the knee), rheumatoid arthritis and gout.

Your doctor will conduct a specific test to identify the cause of your knee pain. Following are few home remedies, which can help you as natural pain suppressants.

Home Remedies For Knee Pain

1. Ice Therapy For Knee Pain

Ice therapy or cold compress is also known as chemotherapy; it may effectively help you in reducing swelling associated with knee pain. Cold is believed to reduce the temperature of the affected area, by constricting the blood vessels, this helps to lower the metabolic rate of the affected area causing numbness of the irritated nerve. Ice therapy is recommended in case you experience pain is due to a sprain, pulled ligament and pulled muscles. You can easily administer cold compress in many ways like – through ice packs, ice massage, ice baths, and coolant spray.

Ice therapy For Knee Pain
Ice therapy For Knee Pain

Wrap few ice cubes in a clean thick cloth or a towel. Apply the cold compress for about 10 – 15 minutes on the inflamed area. You can always repeat ice therapy for 2 – 3 times every day until you have relief. Avoid overdoing ice therapy, because it can cause numbness, tingling, redness of the skin. Diabetic patients should not use ice therapy without supervision.

2. Cayenne Pepper For Knee Pain

Cayenne pepper is rich in a compound called capsaicin; it is a natural analgesic. It numbs the sensory nerves and helps in relieving pain. It also stimulates blood circulation and promotes the blood flow of the affected area. This helps in faster healing of the sore joints and muscles.
You can create a paste or oil by mixing two tablespoons of cayenne pepper in a ½ cup of warm olive oil, apply this on the affected area and let it rest for 10 – 15 minutes. Repeat this for a week; it will help in alleviating pain and inflammation.

3. Ginger For Knee Pain

Ginger deserves a permanent place in your medicine cabinet, a study in the University of Miami, concluded that ginger extract could easily substitute NSAID’s (Nonsteroidal anti-inflammatory drugs). According to the study, ginger helped in reducing pain and stiffness in the knee joint.

Ginger For Knee Pain
Ginger For Knee Pain

Make yourself a hot cup of ginger tea, boil a small piece of fresh ginger in one cup of water, strain this and drink it with some honey, you can add lemon juice for additional flavour. You can consume 1 -2 cups of ginger tea every day. It not only acts as an anti-inflammatory but will also help in removing accumulated toxins from the body.

4. Turmeric For Knee Pain

Turmeric is a yellow colored spice commonly used in Indian Kitchens; it is effective in reducing inflammation. Cur cumin in turmeric is an excellent antioxidant it alleviates pain, reduces inflammation, stiffness and also prevents the progress of arthritis. Make yourself a hot cup of turmeric tea; alternatively you can also add a pinch of turmeric in your milk.

Turmeric For Knee Pain
Turmeric For Knee Pain

Avoid taking turmeric in high dose, if you are on blood thinners, about to have surgery, pregnant or have any medical condition related to the gallbladder.

5. Mustard Oil For Knee Pain

A gentle massage with warm mustard oil isbeneficial for knee pain; it helps in increasing blood circulation of the affected area and also reduces stiffness, inflammation, releases muscular tension and improves skin texture too.
You can also add a teaspoon of turmeric or some camphor, in the oil to increase its medicinal qualities.

6. Fenugreek Seeds For Knee Pain

Fenugreek is believed to decrease inflammation; it has estrogen-like effects. Diosgenin present in fenugreek has anti-inflammatory property. Diosgenin helps in producing corticosteroids which have an anti-inflammatory effect. You can soak 1 – 2 teaspoon of fenugreek seeds in water overnight. Drain the water (alternatively, you can also drink this water) and munch on the leftover seeds. Make this a daily habit for maximum benefits.

FenuGreek seeds For Knee Pain
FenuGreek seeds For Knee Pain

7. Yoga for Knee Pain

Asana like virasana, malasana, makarasana, trikonasana, garudasana, parvottanasanais recommended for knee pain. These asanashelp in increasing the blood circulation in your knee joint, they improve body posture and strengthens your muscles and relaxes your body and mind.
Always remember to consult your doctor and yoga instructor, do not overstretch your body.

Yoga for knee pain
Yoga for knee pain

Choose healthy lifestyle in order to lead a painless life, start slowly, adopt specific exercises for your knee (straight leg raises, hamstring curls, prone straight leg raises, wall squats, calf raises, side leg raises), maintain healthy body weight, adopt healthy diet, have a good amount of vitamin C and avoid stress.

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