Top 10 best tips to heal knee pain at home

Knee pain is one physical condition that is troubling people of all ages and lifestyles, more to the oldies. It can be caused by a sudden injury like sprain, twist, or by an underlying condition such as arthritis. Painkillers can be effective only during the beginning of this ailment. However, with time the body gets used to the pain killing tablets and hence one finds no relief from them any longer.

Therefore, it is better to go in for some really good and effective home remedies to ease your knee pain, loosen your joints and improved movement. Below mentioned is a list of Best Tips to Heal Knee Pain at Home. Try some to your relaxation!

RICE (Rest, Ice, Compression, and Elevation)

best home remedies
image Source : Verywellhealth

If the cause of your knee pain is a minor injury by a twist, fall or strain, RICE works the best for you. RICE stands for Rest, Ice, Compression and Elevation.

How to do?

  • First and foremost give ample rest to your knee. This gives the tissue the required time to heal.
  • Secondly, apply a pack of ice to the sour knee. Frozen vegetables can also serve the purpose. This reduces swelling and inflammation.
  • Next, wrap a compression bandage around it. It should be muffled firmly but not so tightly to ensure circulation. This helps to increase the comfort.
  • Keep your foot elevated afterwards. This encourages circulation and reduces swelling.

Tai chi

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Image Source : Newsleadernow.com

A martial art meditative practice, Tai chi is quite effective in healing knee pain, if performed regularly and correctly. In addition, it improvises balance, fitness and flexibility and relieves stress, anxiety and depression.

It basically involves a series of movements that are carried out in a slow, focused manner and accompanied by deep breathing. It has numerous different styles. Being a low impact exercise, it can be performed by people of all ages and fitness levels.

How to do?

Videos on YouTube or books about Tai chi are a great source to learn this mind-body exercise. However, it is advised to seek the guidance of a professional Tai chi instructor to learn proper techniques and obtain its full benefits.

Hot and Cold therapy

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Image Source : Medical News Today

Hot and cold therapy is one more powerful way to heal knee pain and aid relaxation.

How to do?

In case of an injury,

  • Initially, for the first 24-48 hours of the injury, apply ice or cold packs to reduce swelling and numb the pain. Use it for around 15-20 minutes.
  • Afterwards, take a warm bath or use a heating pad to keep the joint from stiffening up.

However, if it is an old injury, heating pads are more benefiting.

Exercise

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Image Strength : Redefining Strength

Regular exercise is bound to strengthen your knee muscles and keep the joint moving. It is advised not to reduce the leg motion, as it stiffens the joint further.

How to do?

  • Do sit-ups using a chair forĀ  a minute or so.
  • Practice squats while holding a chair.
  • Raise your leg while lying or sitting down.
  • Exercises like cycling, swimming and walking are also beneficial.

Lose Weight

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image source : Brace Ability

Excess weight plays a major role in intensifying knee pain as it puts extra stress on your bones and joints. So, if you are over weight, consider losing it to get relief from your pain.

How to do?

  • Start with a healthy diet that comprises fruits, veggies and fiber.
  • Avoid fat rich foods.
  • Combine the benefits of healthy diet with exercise.
  • Include anti-inflammatory foods like broccoli, spinach, green tea, tomato, pineapple in your diet.

Do, consult a doctor before you opt for a diet plan to cure your knee pain.

Ginger

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Image Source : Pinterest

An anti-inflammatory food, Ginger is found to be helpful to heal knee pain to a good extent. Use it as a food or as an ingredient in your massage therapy.

How to use?

  • Add an inch of ginger to a cup of water.
  • Bring it to a boil and simmer for 5 minutes.
  • Strain and allow the solution to cool for a while.
  • Dip a clean washcloth or gauze in the warm ginger water and place it on the affected area.
  • Wrap the soaked cloth around your knee and allow it to work.
  • You can also consume ginger tea daily.

Source : Stylecraze

You can use ginger oil as well for effective results.

Turmeric

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Image Source : Fab How

The antiseptic food, Turmeric has strong healing properties. It proves useful to release any kind of pain out of an injury and facilitate the healing process.

How to use?

  • You can either add a teaspoon to warm milk and consume the mixture.
  • Or make a paste of turmeric and apply on the affected area.

Aromatherapy

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Image Source : Awareness Days

Massaging with essential oils results into improved knee pain, reduced stiffness and enhanced motion.

How to use?

  • Select an oil that contains cinnamon, ginger, sesame, or mastic oil.
  • Apply it on the affected area and massage.

Willow bark

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image Source : Mun Skin

The Willow bark extract is extensively used to heal knee pain, fever and inflammation. It comes from the willow trees of Salix species. Willow bark contains a compound similar to aspirin, namely salicin. However, if a person is allergic to aspirin, he/she should avoid the use of willow bark as well.

How to use?

  • Either take approximately 400 mg of oral dose.
  • Or buy it in capsule, powder or liquid form and take it in the prescribed manner.

Massage

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Image Source : YouTube

Massage or self-massage works well in healing knee pain to a great extent.

How to do?

  1. Loosely closing the hands into fists, tap the upper, lower, and middle thigh 10 times with both hands. Repeat three times.
  2. Sitting with the feet flat on the floor, place the heel of the hand on the top of the thigh and glide it as far as the knee, then release. Repeat five times. Do the same for the outer and inner sides of the thigh.
  3. Press four fingers into the knee tissue and move up and down five times. Repeat all around the knee.
  4. Place the palm of the hand on top of the thigh, glide it down the thigh, over the knee and back up the outer thigh.

Source: Medical News Today

 

 

Featured Image Source: Dr.Scholl’s

 

 

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