Knee pain is most often associated with general wear and tear. The knee is the second most common site of musculoskeletal complaints among adults in the UK.
What Causes Knee Joint Pain?
Knee pain can be a symptom of many different underlying conditions such as osteoarthritis of the knee, injuries (such as muscle strain, ligament damage, and fractures), inflammatory conditions, infections, tumors, and referred pain from the hip or spine.
Role of Home Remedies to relieve Knee Pain:
According to NHS England, knee pain can often be treated at home. To ease knee pain the following things can be tried:
- Weight should not be put on the affected knee for long. For example, avoid standing for long hours or doing any strenuous activity.
- An ice pack (or bag of frozen peas wrapped in a tea towel) can be used on the affected knee for up to 20 minutes every 2 to 3 hours.
How To Treat Knee Pain Naturally:
- RICE: NHS England recommends RICE therapy for knee pain and minor injuries, which can often be initially treated at home.
RICE stands for rest, ice, compression and elevation.
Rest – reduce daily physical activity to prevent strain on the knees.
Ice – apply an ice pack to the affected area for 15 to 20 minutes every 2 to 3 hours.
Compression – use elastic compression bandages to limit and relieve pain.
Elevation – keep the affected knee raised above the level of the heart whenever possible. This may help reduce swelling. - Turmeric: Curcumin, a naturally occurring substance found in turmeric, might help ease osteoarthritis knee pain. Its use has been advocated for cardiovascular health, arthritis, and many other conditions. Turmeric can be taken in the form of capsules and can be added to daily meals or even with warm milk before bed to get the best out of this superfood.
- Ginger: Ginger is an aromatic spice used in traditional and modern medicines. It has anti-inflammatory properties that may help manage inflammation and knee pain. It can be eaten raw or by adding it to food preparations
- Epsom Salt: Epsom salt is a natural remedy that may help relieve pain and inflammation. The application of epsom salt with glycerin has been used for joint pain relief.
- Lemon: Lemon contains citric acid, which is an anti-inflammatory agent that can help to reduce the inflammation associated with knee pain. It also contains vitamin C, which is an antioxidant to protect the joints from damage.
- Hot And Cold Pack:Ice or cold pack: Applying an ice pack to the sore area decreases blood flow, which relieves pain and inflammation in the knee area. Follow the 20 minutes on, 20 minutes off rule. Keep the ice pack on your knee for no longer than 20 minutes. Wait at least 20 minutes before you use the ice pack again. Take the ice pack off sooner if your skin hurts or looks very red.
Hot pack: Hot pack increases the blood flood. This makes it easier for oxygen and nutrients to reach your painful joints. The heat helps loosen tight muscles and joints and relieves pain and muscle spasms. Don’t use the hot pack for more than 10 to 20 minutes at a time. - Diet: Obesity poses a higher risk of knee pain. This is because carrying that extra weight puts strain on the joints. Losing excess body weight can help reduce long-term knee pain, including pain caused by arthritis. Therefore, eating a rich balanced diet is recommended. A proper diet must include fruits, vegetables, healthy fats and protein-rich food.
- Posture: Minimize the strain on your knee by maintaining proper posture. Avoid sitting on low chairs and couches. Keep an upright posture without slouching or leaning. Wear correctly fitting shoes to prevent strain on the knees. Prolonged sitting and long periods without moving can make the joints stiff and painful. Posture corrector devices can also be used.
- Climate: Cold and humid climate is known to make knee pain worse. Lower temperatures cause blood to thicken, which leads it to circulate slower and less efficiently. Slower circulation can lead to stiffness and pain. Cold also tightens these tissues up, causing stiffness and muscle tension. The cold changes the way your nerves respond to stimuli, which increases their sensitivity to outside forces like cold weather. Therefore, it is often recommended to remain in a dry, warm place when experiencing knee pain.
- Exercise: Daily exercise can help strengthen the muscles and prevent stiffness. Resting the leg or limiting movement for a long time period can help avoid pain, but it can also stiffen the joint and slows the recovery. So, keep moving!
Taking good care of the body through moderate regular activity, a good nourishing diet and well-maintained body weight is the key to managing knee pain.
Frequently Asked Questions:
1. How can I instantly relieve knee pain?
A. The mechanisms to relieve knee pain depend on the causes and nature of the pain. In the case of a knee injury, for the first 48 to 72 hours, use a cold pack to ease swelling and numb the pain. In other instances, massage can help relieve pain.
2. What can I drink for knee pain?
A. There are some drinks that can help reduce inflammation, relieve knee pain, and promote healing. They include
- Water: Drinking water keeps the joints lubricated and can help reduce inflammation.
- Bone broth: It is full of collagen, which can help support joint health.
- Ginger tea: It can help ease pain and reduce inflammation.
- Turmeric milk: Turmeric, full of curcumin has many powerful anti-inflammatory properties.
3. Which fruit is good for knee pain?
A. Fruits like cherries, pineapple, apples, kiwi, papaya, orange, etc. may help when suffering from knee pain.
4. What is the best painkiller for knee pain?
A. NHS England recommends using painkillers such as paracetamol or ibuprofen gel (ibuprofen tablets if needed) to ease knee pain and swelling.
5. Do bananas help with knee pain?
A. Bananas contain potassium which can help reduce inflammation, ease knee pain, and improve bone health.
6. How do I make my knees stronger?
A. Knees can be strengthened by doing the following:
- A consistent exercise routine can be followed. It is meant to be increased gradually, not all at once, as you can risk all types of injuries.
- Strengthening exercises can help prevent knee injuries.
- Warm up before starting a workout and finish your workout with a cool down. Stretch the muscles to increase flexibility and prevent injuries.
- Don’t be physically inactive for long.
7. What vitamins are good for the knees?
A. All vitamins work integrally in overall body functioning. Therefore, proper intake of every nutrient is recommended. However, there are some vitamins that have been particularly proven to help with knee pain. Moderation is always advisable.
Vitamin B12 can prevent certain conditions that cause knee pain.
Vitamin C is essential for the synthesis of collagen, an important component of joint cartilage.
Vitamin E can help reduce joint pain because of its anti-inflammatory and antioxidant properties. It also plays a significant role in cartilage regeneration after a breakdown.
Vitamin D is essential for maintaining normal calcium levels in the body.
8. Does knee pain go away?
A. Knee pain can go away when treated properly and taken care of. Complementing the treatment with a balanced diverse diet and a fit lifestyle is recommended for the best results.
9. What is better for knee pain, heat, or cold?
A. Ice works best in case of swelling. It should be used for 24 hours, then you can switch to heat. If swelling isn’t a problem, use heat when you first notice knee pain.
10. What is the fastest way to reduce knee inflammation?
A. If your knee is red, swollen, sore, or warm to the touch, it is inflamed. Cold therapy is recommended in such cases.
11. How long should knee pain last?
A. Knee pain that is caused by minor injury can last for a few days. Long-term knee pain from arthritis or other conditions often last long. NHS England advises visiting a GP if the knee pain does not improve within a few weeks.
12. How should I sleep with knee pain?
A. Sleeping on your back with a pillow under your knees takes the pressure off your knees and allows them to rest in a neutral position. If it is difficult to sleep on your back, sleeping on the side with a pillow between your knees is recommended. Avoid sleeping on your stomach, as it can put unnecessary pressure on your knees.
