9 WAYS TO GET RELIEF FROM KNEE PAIN NATURALLY

KNEE PAIN 

• It is common complaint that affects people of all ages. 
• It can originate in any of the bony structures femur, tibia, and fibula, the patella, or the ligaments, tendons, and cartilage of the knee. 
• It can be caused by a sudden injury, by an underlying condition, an overuse injury, ruptured ligament or torn cartilage.
• Medical conditions that cause knee pain including arthritis, gout and infections. 
• Aggravated by physical activity, obesity, affected by the surrounding muscles and their movements.
• Triggered by foot injury. 
• Home remedies or natural ways can helpful unless it becomes severe.
  

WAYS TO GET RELIEF FROM KNEE PAIN NATURALLY

Hot or cold packs 

• Using hot packs in the form of water bags, hot towels or ice packs help to ease stiffness.
• It is one of the best and simplest anti-inflammatory home treatments. 
• Cold therapy can help relieve joint pain, swelling, and inflammation.  
• Do not apply ice directly to the knee skin, wrap it in a towel and then place it on the knee applying with gentle, steady pressure.
  

Massage therapy 

• Entle massaging of the knee with warm oils especially herbal or medicated Ayurvedic oil is trusted method for knee pain for thousands of years. 
• Massage therapy highly recommended in Ayurveda for various types of pain. 
• Thigh muscles massage provide strengthening effect which reduces pressure on the knees during exercise such as cardio and those doing squats. 
• Ayurvedic centers usually give hot steam therapy to the knee after the massage therapy.
  

Get enough exercise

If people have arthritis issue exercise can help by the following ways:

• Manage weight
• Keep joints flexible
• Strengthen muscles around joints which offers more support
• Low-impact exercises include:
• Walking
• Cycling
• Tai chi
• Water activities
• Swimming
  

Stay physically active

• Do not rest too much. 
• Avoid sitting in one place for long periods. 
• If people have a desk job, ensure get up from place after every 45 minutes and move around for at least for a minute.
• Sedentary lifestyle weaken the muscles and put pressure on knees while standing, running and walking.
  

Perform yoga 

• Yoga therapy is an effective way of relieving various types of pain and as a stress buster.
• Study found that 66 people with osteoarthritis showed a decrease in knee pain and improvement in functioning of the knee joint.
  

Eat healthy and anti-inflammatory diet 

• Osteoarthritis involves inflammation of knee joints, people eat a diet that reduces inflammatory markers.
• Eat a variety of fruits and vegetables that are high in phytonutrients including inflammation-fighting antioxidants such as vitamins C, D, and E and selenium. 
• Consume diet low in calories that helps them to lose weight. 
• Add salmon, tuna, mackerel, and herring cold fishes to the diet. They are high in omega-3 fatty acids and also have anti-inflammatory properties. 
  

Low stress level 

• Stress can worsen chronic conditions and knee osteoarthritis.
• Stress can cause muscle tension which increases the perception of pain. 
• Knee pain also triggered by frustration and depression.
• Relaxation therapy helps to fits lifestyle, include deep breathing, meditation, progressive relaxation, and yoga helps to ease stress levels and make body easier for stay relaxed.
  

Knee Elevation 

• It can be done to decrease the swelling in the knee. 
• The knees can be kept elevated with the help of couple of pillows, or sitting on a recliner chair where legs are elevated.
  

Ginger extract 

• Ginger helped to reduce arthritis pain when people used it along with a prescription of treatment for arthritis.

Ginger is available in many forms such as:

• Supplements,
• Ginger tea,
• Ground spice or ginger root for adding flavor to dishes.

Add turmeric to dishes 

• It is the yellow common spice in Indian dishes contains a chemical called curcumin. 
• It has antioxidant and anti-inflammatory properties.
• Studies show that it may reduce arthritis pain and inflammation.
  

Posture and support 

things that can help to minimize knee strain include:

• Avoiding low chairs and couches 
• Sitting on a pillow to raise seating level
• Sitting in a good sitting posture without slouching or leaning
• Wearing supportive shoes 
• Avoiding prolonged sitting, joints may become stiff and painful without movement