A study in 2015 revealed that 90% of Indians will have damaged knees by the age of 60-65 and another revealed that India will have 60 million people suffering from osteoarthritis by the year of 2025. Knee pain is a very common issue faced. It can affect people of all ages from toddlers to old-timers. If you are someone who suffers from knee pain then keep reading to find out how to relieve knee pain yourself at home.
Believe it or not, human bone is one of the most powerful materials found in the world and is in fact considered to be stronger than concrete. Knee pain can be caused by damage to the protected cartilage, ligaments, bones as well as muscle wear and tear. People experience knee pain at one point or the other in their lives. It can be either pain in a specific part of the knee or a stinging sharp pain throughout the knee area.
Pain in the knees has the chance of being triggered by exercises too. Knee pain on its own is restrictive in nature. If the pain is extremely severe it can hinder daily activities. And if you are an active person, knee pain could stop you from being as active as you wish to be. Its treatment depends on the symptoms and causes of the pain. If the pain does not go away in a week, visit the doctor as soon as possible.
The point of pain differs for each person depending on the intensity of the injury. Here is a list of some of the most common symptoms of knee problems that you should watch out for:
• If you feel like you can hear and feel popping or crunching sounds.
• If you unable to straighten your knee out completely.
• If you experience abnormal swelling or stiffness.
• If your knees turn red and feel warm when you touch it.
• If your knees feel weak and unstable.
Knee pain can be caused by a number of reasons, these include:
Ligaments, tendons, bursae which are fluid-filled sacs, cartilages, bones, and joints are all areas of the knee that can be affected by a knee injury. Injuries can be of various types. The most common types include:
• Patellar tendinitis- this is caused by inflammation of multiple tendons. Usually seen in runners, skiers, cyclists etc.
• Fractures- injury to the bones of the knees, including the kneecap. Usually, happens during motor vehicle accidents or falls.
• Torn Meniscus- injury to the rubbery cartilage of the knee that is responsible for absorbing shocks.Usually, happens if you twist your knee while applying weight on it.
• ACL Injury(tearing of the anterior cruciate ligament) – injury to any four of the ligaments connecting shin bone to thigh bone. Common to basketball players.
• Knee Bursitis- When the bursae burst exposing the ligaments and tendons it is known as knee bursitis.
Mechanical problems are caused by degeneration and wear and tear.
• Dislocated Kneecap- The patella (triangle shaped bone) is displaced from its natural position in front of the knee.
• Degeneration- This happens when a part of the bone or cartilage breaks off from its original position and floats in the space in front of the knee. This may not cause functional problems but is painful.
• Hip or Foot Pain- Pain in these areas makes you unintentionally walk differently to reduce the pain. This adds more pressure on your knees.
• Iliotibial Band Syndrome- The long band like tissue (Iliotibial Band) that is present from the hip to the knee tightens to rub painfully against the femur.Commonly experienced by runners.
• Wear and Tear- People who have to walk long distances on a daily basis put their knee joints bones and muscles under a lot of stress which can lead to wear and tear.
Knee pain makes it difficult to go about and do your day-to-day works and can even make you feel incapable at times. If you need some relief from knee pain, here is a list of home remedies to help you beat it.
Just like how you rub an ice pack on an injured area be it a sports injury or any other, knee pain too can be treated with the help of cold items. Take a cold compress and place on the affected surface. Ice helps to control and reduce swelling.
Heat therapy doesn’t only mean applying a hot water bag or other hot water items on your knee. It has adapted to involve heat inducing substances like a mixture of turmeric and sesame oil which produces a warm slight soothing burn which is extremely relaxing and effective in reducing pain.
3.All About the Back
A very important factor that is responsible for knee pain is posture. People with excellent sitting posture are less likely to suffer from knee pain. Chairs that make you put pressure on your knees like low chairs or couches that sink should be avoided. Movement is essential to maintain mobility of the joints. If you suffer from osteoarthritis, sitting for too long can cause pain and stiff joints.
4.Rest and Relaxation
If you have sprained your leg or injured your knees the first thing to remember is to get off your feet and get some much-needed R&R. Lie down and immediately ice the affected area with some cold bag of peas or just some ice. Tie your knee with a compression bandage to control swelling. Be careful not to cut off circulation. After this rest, while keeping your legs elevated.
5.Alternative Therapies and Medicine
Complementary and alternative treatments are helpful in curing a wide variety of diseases and disorders. Acupuncture is known to control some of the most painful diseases in the world. Siddha medicine offers Massage therapies and Marma therapies which especially helps to cure joint pains.
Arthritis patients have found this ancient Chinese form of exercise to be one that improves balance and the fluidity of movements of this form of exercise helps improve flexibility as well. Many osteoarthritis patients swear by Tai Chi and claim that it has helped them in reducing pain and increasing mobility. The psychological aspect of it helps patients learn how to deal with pain better.
Researchers have established that a herbal ointment made of cinnamon, ginger, mastic and sesame oil was just as effective as chemically produced pharmaceutical arthritis creams that contain salicylate. These over-the-counter arthritis creams usually provide minimal pain relief.
Ginger is a common ingredient in many local Indian dishes. According to a research arthritis patients have said that ginger along with their prescribed medicines can help reduce pain. You can find ginger in packages, as teas, as supplements etc. It helps to increase immunity and reduce stomach pain and nausea.
9.Glucosamine and Chondroitin Sulfate
Glucosamine and Chondroitin Sulfate helps reduce joint pain and its degeneration. Diets that contain these two supplements aids in minimizing existing joint pain. Patients with severe arthritis pain have claimed that the two have helped them control pain. It has very few side effects.
Eating healthy, exercising regularly, reducing weight in the case of obesity are all factors that can reduce knee pain. There is a false belief amongst people that warmer temperatures and climates decrease pain. The truth is not that the pain reduces, but the psychological ability of a person to bear the pain reduces. Healthy lifestyle choices like drinking more water and sleeping on time help in pain management as well.