Traumatic injuries are simply injuries to an area that occur suddenly and usually are accompanied by a severe onset of knee pain. Traumatic knee pain is often the result of ligament tears, meniscus tears, and bone fractures. Before looking at how to manage osteoarthritis in the knee, it’s a good idea to understand how that pain started in the first place with a little anatomy 101.
The specific injury or underlying condition you’re trying to improve also plays a significant role. Your hip abductor muscles, located on the outside of your hips, help you to stand, walk, and rotate your legs with ease. Strengthening them can help prevent and treat pain in the hips and knees. Using your body weight to strengthen your quadriceps, rather than a weighted machine, helps keep added pressure off your knees.
Daily exercise can help you keep your muscles strong and maintain mobility. It’s an essential tool for treating OA and other causes of knee pain. You may be able to get rid of knee pain with home remedies including ice, compression, and exercise. But certain traditional home remedies may cause adverse effects. A doctor can help determine the underlying cause and help you come up with a treatment plan to alleviate pain and other possible symptoms. Fibromyalgia is known for causing widespread pain and extreme fatigue.
Knee pain may be the result of an injury, such as a ruptured ligament or torn cartilage. Medical conditions — including arthritis, gout and infections — also can cause knee pain. People sometimes use willow bark extract for joint pain, as it may help relieve pain and inflammation. However, studies haven’t found enough consistent evidence to prove that it works. Also known as septic arthritis or infectious arthritis, a joint infection may develop if a bacterial, viral, or fungal infection spreads to your joints. It most commonly develops in the knee joints, though the ankles, hips, and wrists are also sometimes affected.
However, if the other medicines do not work, a doctor may eventually prescribe an opioid. Experts suggest working with a trainer or exercising with other people to help you stay motivated. It can be as simple as inviting a friend, neighbor, or family member to join you on a daily walk. This will make exercise a social event as well as a workout.
If you are one of the many individuals who suffer from knee pain, you know how debilitating it can be. From arthritis to injuries, knee pain can make everyday tasks difficult and limit your mobility. However, there are simple and effective ways to find relief without breaking the bank. In this article, we will explore some free knee pain relief methods that you can start implementing today.
Exercise Regularly
Corticosteroid (cortisone) injections are sometimes utilized by healthcare providers to relieve the pain from osteoarthritis or degenerative cartilage tears. Fortunately, there are numerous different ways to address the symptoms you may be feeling in your knee. These options range from home remedies and over-the-counter (OTC) medications to more invasive procedures or surgeries. In addition, lifestyle modifications like maintaining a healthy body weight can also be extremely beneficial. The sections below detail the most effective options for treating the pain you are experiencing in your knee.
One of the most effective ways to alleviate knee pain is through regular exercise. Strong muscles help support your knees and reduce strain on the joint. Low-impact exercises like swimming, cycling, and yoga can help improve flexibility and strengthen the muscles around your knees. Remember to warm up before exercising and cool down afterwards to prevent injury.
If you’re taking NSAIDs several times a day for long periods of time, Dr. Day advises reducing their use by maximizing the other treatment strategies. She also suggests trying a topical NSAID, such as diclofenac (Voltaren Gel®, Pennsaid®), which has fewer potential side effects. Because of the risks, Dr. Day cautions against using NSAIDs regularly over long periods of time. First, people who have a flare-up of pain can take them regularly (meaning every four to six hours, depending on the drug) for three to five days and then stop. Second, they can be used over the long term, but only occasionally, maybe a couple of times a week as needed. You can also talk to your doctor about a more customized unloader brace.
Practice Proper Posture
Believe it or not, poor posture can contribute to knee pain. When you stand or sit with incorrect alignment, it can put extra stress on your knees. Try to stand up straight with your shoulders back and your weight evenly distributed. Also, when sitting, keep your knees at a 90-degree angle and avoid crossing your legs for extended periods of time.
Eat a Healthy Diet
What you eat can also play a role in managing knee pain. Maintaining a healthy weight is crucial for reducing pressure on your knees. Foods rich in omega-3 fatty acids, such as salmon and walnuts, have anti-inflammatory properties that can help reduce swelling and pain in the joints. Include plenty of fruits and vegetables in your diet for their antioxidant and anti-inflammatory benefits.
FAQs
- Can stretching help with knee pain? – Yes, gentle stretching can help improve flexibility and relieve tension in the knee joint.
- Is it safe to exercise with knee pain? – As long as you choose low-impact activities and listen to your body, exercising can be safe and beneficial for knee pain.
- How long does it take to see improvements in knee pain? – It varies for each individual, but consistency is key. With regular exercise, proper posture, and a healthy diet, you may start to notice improvements in a few weeks.
By incorporating these free knee pain relief methods into your daily routine, you can take control of your knee health and improve your quality of life. Remember to consult with a healthcare professional if you have persistent or severe knee pain. Start your journey to better knee health today!
