Remedies for Knee Pain
Knee pain can arise from many sources, and the risk of experiencing it regularly tends to increase with age. Arthritis is one of the most common causes of knee pain. However, it can happen at any age as a result of repetitive stress, athletic injuries, or simple overuse.
Here’s how to help reduce knee pain safely at home:
1) Enjoy Some Low-Impact Exercise
Exercise can be helpful for a variety of reasons. Not only does it improve the functional strength of the legs, but it also helps you maintain a healthy weight. Controlling your weight is important to protecting joints. Still, some exercises – like jogging – can actually make pain worse. Consider low-impact activities like swimming or walking.
2) Get Enough Sleep Every Night
Sleep is an important part of your body’s natural defense systems. Sleep not only helps with joints but aids in other health issues like blood pressure and your immune system. Sleep is a long-term solution that will help in many ways and might prevent knee issues from worsening.
3) Consider Using a Mobility Aid
If you have knee pain that comes and goes, you may wish to consider an aid such as a cane. This will reduce the pressure on your knees when walking from place to place, which can accelerate healing. Once you feel better, you may want to engage in long-term solutions to knee pain, such as physical therapy, which help the underlying issues.
4) Use Cryotherapy
Cryotherapy – icing the painful area – is usually very effective, especially if the pain is caused by inflammation: A cold compression or immersion in cold water will reduce blood flow and weaken the inflammation response.
5) Use a Topical Pain Reliever
A number of over the counter medications can help with pain. When you’re experiencing knee pain, a topical treatment – applied directly to the site of pain – is usually the most effective choice. General pain relief medications like aspirin have limited value for most sufferers. Ingredients like menthol and capsaicin have been shown to be helpful for many people.
6) Stretch Your Legs
Stretching your legs in a controlled way to reduce your odds of injury. You can begin stretching while still lying on your back in bed: simply stretch your legs out as far as you can. After a moment or two, gently raise one, then the other; then draw them up so your knees are high while your feet remain flat. Hold each position for a few seconds.
7) Use Targeted Knee Exercises
A variety of different yoga positions and isometric exercises can target the knees and legs in a gentle way. The Bridge Pose is one of these: Lie flat with knees bent and both your palms and feet flat on the ground, then gently raise your hips and body off the floor. Pressure should be on the shoulders, not the head – and be sure not to push with your hands.
Our knees work hard. Follow these tips to protect them so they can serve you well even longer. If you experience persistent knee pain, contact Complete Neurological Care today to book an appointment and to learn more about a customized treatment plan.