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Best Ways to Ease Knee Pain

knee pain

Knee pain is one of the most common problems that affect people of all ages across the globe. Normally, knee pain occurs during old age and in people with poor overall health status. But, they can occur even in children as well as grown up adults and is caused due to several reasons like obesity, injuries, arthritis, lack of strength, limited flexibility of the muscles, abnormalities in structure and so on. It is important for you to treat knee pain in the initial stages itself so that you do not have to deal with unbearable pain later on. There are few home remedies that you can try out to get rid of the early problems associated with knee pain.
Home Remedies for Knee Pain
Turmeric is a time-tested Ayurvedic remedy for knee and joint pain. It reduces inflammation, and its active component is curcumin, which contains anti-oxidants that keep the body healthy and heal knee pain.
    Mix 1 teaspoon of turmeric powder and 1 teaspoon of raw honey into a glass of warm milk.
• Drink daily to reduce the pain.
• Or Use turmeric powder in your cooking.
• Or Take 250-500 mgs of turmeric supplements thrice a day. Consult doctor for dosage as it interfere with certain medications such as blood thinners.
Epsom salt soak
Epsom salt contains magnesium sulfate which sounds kind of scary, but it’s really quite a wonderful substance. A naturally occurring mineral, magnesium sulfate has been used to get relief from pain for years, namely because of its high levels of magnesium (more on magnesium below.)
You will need…
• -1/2 cup of Epsom salt
• -A large bowl
• -Warm water
Fill a large bowl with warm water and add ½ cup of Epsom salt. Stir it around, and then submerge your sore joints in the liquid. If you are experiencing pain in a less convenient place to soak, such as your knees, try taking a bath with Epsom salts. Run a tub full of warm water and add 2 cups of Epsom salt. Soak for 15 minutes (at least.)
Massage Olive oil slowly to both your knees.
Massaging this natural oil helps to stimulate blood towards knees, while this oil contains essential properties that help to relieve pain. It also helps to relax muscles and reduce swelling of knees. A study was made in U.S. which divided knee patients into two parts. In group one, knees of patients were massaged twice a week. After a month it was confirmed that first group patients had less pain as compared to second group which was not massaged.
Coconut Oil
Coconut oil has anti-inflammatory properties.
• Melt ½ cup of coconut oil.
• Apply lukewarm oil on affected area by massaging gently.
• It helps to improve blood circulation and reduces the pain.
Apple Cider Vinegar and Honey
Apple cider vinegar contains magnesium, phosphorus, calcium, and potassium, all of which help to strengthen joints and reduce pain, stiffness, and inflammation. Honey relieves pain and reduces inflammation.
• Mix 2 teaspoons of raw honey and 2 teaspoons of apple cider vinegar into a glass of water.
• Drink 3 times daily.
Cinnamon and Honey
Cinnamon reduces inflammation and relieves knee pain.
• Mix ½ teaspoon of cinnamon powder with 2 tablespoons of honey.
• Massage into knee and leave on 30-60 minutes.
• Rinse with water.
• Repeat daily to get relief from the pain and inflammation on knees.
Garlic has anti-inflammatory property that reduces inflammation and relieves pain and stiffness.
• Apply garlic oil to your knee and massage until completely absorbed.
• Repeat 3 to 4 times daily.
• Or Use garlic in your cooking.

RICE stands for rest, ice, compression, and elevation. Avoid putting weight on your knee for 24-48 hours. Apply an ice pack wrapped in a towel, leave it on for 20 minutes, then take it off for 20 minutes and repeat. Wrap the knee in an elastic bandage and elevate it.

Avoid keeping legs folded for long time.

 Keeping legs folded reduces the blood flow towards legs that is a major reason for extreme pain in knees. Folding legs for longer time also puts a lot of stress on the knee muscles. Keep your legs in straight and elevated position as much as possible.
Your weight

Your weight can be an issue for the acute pain in your knees. When you stand for longer time there is a lot of strain on knees which leads to pain. Knees are the shock absorbers of our body and being overweight increase the force on cartilage which is at center of our knee and thighbone. Hence reduce your weight to get rid of all body problems. Daily exercise and healthy diet with less fat intake will help you lose excess body weight.

Avoid wearing high heels
Avoid wearing high heels and wrong foot wear and shoes to protect your knees from damage. Women wearing high heels are more prone to patellofemoral due to the increase pressure on the muscles of knees. Wearing such high heels for longer time can make your back and calves muscles short leading to osteoarthritis. Just for the purpose of style your muscles and joints are being degraded. Hence wear comfortable footwear to avoid any kind of foot and knee problem in future.
Lack of calcium

Lack of calcium in body can also be a reason for the pain in your joints. Include calcium in your diet, as deficiency of this mineral can lead to knee suffering. Foods like broccoli, milk, almonds, fish, lady finger (okra), and spinach are good source calcium. These foods should be included in your diet to keep your bones strong.

Yoga is one of the most popular and natural form for treating various joint pains. There are various yoga poses which can help people suffering from arthritis.

Compiled by Manizheh Soleimani Fard


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