The advancements to treat the knee pain include the high doses of pain-relieving drugs, the targeted regular physical exercises guided by your physiotherapists, and the weight loss diet plans and lifestyles for the people with obesity.
Apart from them, the home kitchen, the garden, and our grandparents can tip us a range of remedies which could lessen our anguish, which we will try placing them enlisted.
Before remedies, let us try to work out what the knee consists of, and knee pain is.
What is Knee Joint Pain?
Knee pain is the soreness in the knee or the structures around the knee.
Though knee ache is the only term used to complain it, the causes for the onset of pain can be various like an injury to the knee structures, attack of a disease or an inflammation at the knee junction of four long and vital bones.
Structure of Knee Joint
The knee consists of the thigh-bone (known ‘femur’), the knee cap called patella, and the shafts of leg tibia and fibula attached and held in place by various muscles and ligaments.
Source: Columbia University, USA
The Function of Knee Joint
The role of the ligaments in the knee is to give stability. The knee joint is a type of synovial joint, which can be easily explained as a joint articulated by the bones and filled with synovial fluid and supported by bursas, ligaments, and cartilages and menisci.
The protection of the articulation is provided by the menisci that absorbs the shocks, facilitates the movements, and results in tear or break of it when applied an unusual pressure on the knee.
The prominent and vital structure that causes the knee pain more often is the cartilage, it extends over and around the knee, providing the tension and has the strength to resist the pressure and pushes on the knee. But the cushioning cartilage that is of that useful aspect could not be reproduced, and it grows weary with age. The wear and tear of the cartilage cannot be stopped or arrested or cannot even rejuvenate a new cartilage production.
The synovial fluid is the shock absorber, tensile support provider, risk savior, of the knee. The abundance of synovial fluid has minerals, acids, vitamins required by the knee along. It grows scanty with age, pushing into the ache caused by the rubbing within the joint.
As for now, having the little map of the knee anatomy and the details in it, we will try to understand the diseases that are caused due to the damage to the above structures.
Knee Joint Pain Causes
1. Accidental Pains
The accidents in minor falls may cause the abrasions also known as scratches, or wounds causing bleeding from the knee are more likely external wounds. We could consider them the ‘minor’ accidents or injuries.
The major accidents injure the knee to a great extent resulting in dislocations, which means the bones present in the knee joint may dislocate or move from their actual position and the missing of the intact in the knee causes the tremendous ache.
The knee bone also called patella, dislocation or the joint dislocation are the commonest problems’ that cause severe knee pain.
The fractures to the tibia, the patella may occur as a result of an accident and can impact knee too.
2. Inflammations in The Knee
The inflammation commonly manifested by the swelling is a dangerous aspect of the knee pain.
The tendons of the knee in athletes or the people who jump fall usually are prone to the inflammation of tendons called as tendinitis of which patella and hamstring tendinitis are profound.
The synovitis is the inflammation of the lining the synovial joint; it resists the walk.
Bursitis also develops from the weeks to months with swelling the knee and pain in the motion of the limbs.
3. Diseases of The Knee
The diseases of the knee need no introduction; seniors of every family may be probably fighting with one easily. From gout, osteochondritis, baker’s cysts, arthritis like osteoarthritis, rheumatoid arthritis, tuberculosis arthritis, osteomyelitis, etc. Are always in the ears.
The strain and stress to the knee are caused by long sprints, high jumps, heavy walks, and falls repeated as a part of your routine. Though many of us do not stress the need to give up wrong postures and manoeuvres, in the long run, the pain that endures for a lifetime is miserable.
Proper attention to the reflexes and reactions provided by the knee to the pressures and the external shocks occurring is of great importance as it aggravates with ignorance.
Pain-relieving drugs and physical exercises prescribed by the physiotherapist can relive the pain, but not fully in some cases. Long term use of pain killers results in many side effects. And, some heavy lifts and exaggerated exercises could worsen the situation.
Natural Remedies for Knee Pain
Apple Cider Vinegar
It is believed that the apple cider vinegar can eliminate the mineral depositions, uric acid accumulations in the knee joint. It eliminates the salts and toxins in the knee; some say that it restores the synovial lubrication too.
A raw apple cider vinegar with water on applying daily in 4 to 6 spoons can do the job.
Apple cider vinegar lotions are also available in the stores or made at home which is of easy use.
Cheap and straight out of the kitchen, the turmeric which is antibacterial, anti-inflammatory and antioxidant because of its signature component the cur cumin.
The application of turmeric believed to relieve chronic pains and swellings.
The turmeric can be applied as a paste on the knee and massaged to dry and rinse. This application has been traditional from ages and has been of great work.
The turmeric tea is also a great recipe for who can go to extends to reduce the pain, turmeric with lemon or honey and boiled in water makes the simple recipe. This serving is most appreciated in acting on the pain and also its taste.
Ginger acts on the cells of the knee that are causing the inflammation.
The ginger roots have the anti-inflammatory properties, which when boiled with a little honey and water into a ginger tea or with a combination of the turmeric can be the boost to the healing it’s also one of those followed remedies.
Omega 3 Fatty Acids
People often mistake that all non-vegetarian foods worsen the knee or other joint pains. But feeding on the foods like salmon fish, soy, chia and flax seeds, etc., highly rich in omega three fatty acids help reduce the inflammatory actions.
The cayenne pepper powder and coconut oil in tablespoons blended with warm water expertly relieve the chronic pain in the knee.
Nothing is more a blessing than the massage with warm olive oil when you are in knee pain.
Olive believed to have an anti-inflammatory effect with its powerful polyphenols that reduce the swelling. A 4 to 5 times massage a day with a warm olive oil rejuvenates the pain relief process. Just massage and let it dry.
The citric acids of the citrus fruits are supposed to reduce the uric acid depositions in the knee. The lemon as antioxidant and anti-inflammatory blends with honey, hot water, turmeric, ginger and all possible substances to act on the pain.
Lemon peel and lemon juice may also have an effect on knee pain.
In addition to citrus fruits and lemons, apples, pineapples, bananas, cherries and berries, celery juice, lessens the aches as well as gout and arthritis.
A nice soak for about 15 to 20mins in the Epsom salt relieves the ache.
Gin and Raisins
The rarest known remedy for arthritis present at home, the raisins make the best remedy. The swelling is effectively lowered in most cases.
Magnesium is the mineral most essential for the joints. Include spinach and greens in your diet. Over the counter (OTC) supplements can also help.
Ayurveda for Arthritis
The Ayurveda has some tips to tell for the arthritis patients. The Tulsi leaves, and the ashwagandha leaves and turmeric are the main suggestions to reduce the agony.
The leaves of dandelion are rich in taraxacum acting on the pain.
Cinnamon and Fenugreek
The cinnamon and fenugreek have the anti-inflammatory properties, adding them to your food help the pain reduction.
Extra virgin coconut oil could be applied on the swellings at least twice a day. It can leave dry for about 30mins and rinsed off. It has an analgesic with anti-inflammatory nature.
Heat the oil with a clove and the garlic chopped finely and regular application of that mustard oil and massaging into the inflamed areas lessens the pain. Can be applied twice a day.
One teaspoon of coconut oil and seven drops of frankincense oil are blended and repeatedly applied for the inflammation reduction.
A constituent is the menthol, which acts on inflammation. Add one teaspoon of coconut oil and five drops of mint oil and massaging help.
Hot and Cold Packs
Apply a hot pack and cold pack alternatively on the swollen regions for five minutes, for immediate relief.
Ice packs whereas make the region senseless; the hot and cold packs enhance the blood flow giving the better console.
Vitamin Rich Healthy Diet
Apart from all the remedies and the external tips that are recommended, vitamins and minerals should be a major inclusion in the diet.
The vitamins like D and C, the C vitamin rejuvenates the tendons and ligaments of the knee keeping it composed. The tensile strength is maintained with a good amount of vitamin C, not to forget its role in enhancing your body’s immunity to recover and fight. Vitamin D as always known provides the calcium quotient for the bones.
Foods like broccoli, citrus fruits, spinach, poultry, eggs, cheese, soy products have those vitamins in abundance.
Knee Pain Relief Tips
The run for remedies or treatments on the advancement of the pain is of vain, before a try to prevent it.
A little change in the lifestyle can make you stand a step away from chronic illnesses.
- Weight control is conscious of how your body is weighing, a reckless weight in the body paves the way for various disorders some chronic and yet serious.
- Don’t stress your knees in a quench to shed your tons of weight, do some little squats rather than gushing on weights and exercises that tear your knee down.
- Don’t rest on the reason of being an arthritic or a patient who can’t walk; it worsens the situation leading to the worst cellulitis or bed sores and pulling on weight, boredom, and laziness.
- Have a regular habit of exercise either a walk or jog or a swim.
- Exercise, they may be of gaga to you, but without a proper warm up, they may end in tears, opt for the exercises with a lesser impact.
- Don’t pace your exercise or strain the muscles suddenly; your workouts should always be a gradual increase in the strain.
- Proper rest, proper movements in movements are to be taken care of without any jerks or falls.
- A balanced diet, with all potions and elements.
- Managing pain A swelling bandage, a hot pack and a physiotherapist is always needed for the people with aches.
Acupuncture and physiotherapy
- both are of rich medical values. A regular session with your physiotherapy as soon as you are diagnosed with an ache can solve the illness in a fast way possible. The exercises you do should always be under the surveillance.
- The acupuncture is an age-old Chinese practice of punching the needles at various body parts, which solemnly releases the pain.
- Your shoe is not to be neglected at all. An incorrect fit worsens the situation. The recommended sole type and the cushion are to be followed for a better change.
- Walking aid is not a tool be felt shy about; many of us are recommended various tools and rest upon to give support like neck bands and waist belts. Like anything walking stick, knee bands, swelling bandages, knee braces are of efficient support to the knee and keep from sudden falls and accidents. Not an old age tool but can be used by patients of all ages if recommended.
Your efforts to move, to check on the diet, to maintain a good exercise and the medication along with remedies can bring the best relief from the chronic knee agonies. Knee pain is not something incurable, but it can be prevented and lessened with the welcoming changes in our lifestyle. You may experience knee pain at any age, but there is always a way out to improve your quality of life.