05/01/2023 / Health and Fitness
Chronic knee pain can make your life challenging. Learn to alleviate the pain with simple home exercises here.
Knee pain can make your day challenging and difficult to go through. Knee pain is a common problem for people of all ages, unlike other illnesses which are prominent only for the elderly population. In this article, you would know the causes, risk factors and exercises for knee pain.
Knee pain is caused by a variety of factors like injuries (fractures or torn muscles), mechanical problems (loose body, dislocated knee cap, hip or foot pain), and arthritis (osteoarthritis, rheumatoid arthritis, septic arthritis or gout).
Other than the above-said causes, these are some of the other factors that can increase the probability of getting knee pain,
Excess weight
Lack of muscle strength
Decreased muscle flexibility
Constant overexertion caused by sports or other work
Doing stretching and strengthening exercises for your knees help you in increasing joint strength, alleviating pain and improving mobility. Here are some of the exercises given for you to reduce knee pain. But it is highly advised to consult with your doctor before taking up any exercise program for your knees.
These are some of the knee pain exercises at home that don't require any equipment or tools. These simple exercises strengthen the knee ligaments and make it easy for you to make movements.
With your legs outstretched, bring your knees up and place your hands on the top of the shin below the knee area. An alternative place is the back of the thighs. Since both other positions are effective, you can try any one of them. Gradually bring your knees toward your chest, hold for ten seconds, and then go back to the initial position.
Lie on your back and bring both legs upward. Extend both your arms out and begin a cycling motion with your feet in the air.
Stand behind a chair using the back of the chair for getting a good balance. Place your left leg up to a ninety-degree angle, and hold for ten seconds. After holding for around ten seconds, repeat the same with your right leg.
Sit in a chair that is high enough for you to bend the knee to a ninety-degree angle. Slowly raise the leg to one-eighty degrees and hold for five seconds. Relax and repeat the same with another leg.
Keep one end of the sports cord over your right foot and your right leg until you reach the desired resistance and difficulty. Bring your right toe downward and hold it for at least ten seconds. Relax and repeat this with another leg.
With the left leg, outstretched and the right leg bent, sit on the floor. Reach out to the left toes gradually. Hold it for ten seconds and go back to the initial position. Repeat the same with your right toe too.
Bend your right leg and cross your left leg over one another. Grab your right leg and pull it towards your chest. Hold for five seconds and return to the initial position. Repeat the same with your other leg. Do this exercise very carefully as it requires practice to perfect this. If you experience increased pain and sores, discontinue this exercise immediately.
Diet is the key to improving your joint health and enhancing your well-being along with exercise. Here are some of the foods to include in your diet,
Seeds and Nuts: Almonds, walnuts, pine nuts, flax seeds, and chia seeds.
Omega 3 Fatty Acids: Halibut, tuna, salmon, or trout,
Fruits: Blueberries, pineapple, apples and tomatoes.
Cruciferous Vegetables: Brussels sprouts, cauliflower, and broccoli.
Root Vegetables: Onions, garlic, turmeric, and ginger
Beans and Lentils: Pinto beans, chickpeas, black beans, soybeans, and lentils
Whole Grains: Whole oats, rye, barley, and whole wheat.
Here are the tips for managing knee pain and avoiding the complications of knee pain,
Don't engage in repetitive and heavy HIIT workouts that put a lot of stress on your knees.
Maintain a healthy weight according to your height as this eases up the pressure on your joints.
Wear comfy and knee-friendly shoes.
Use devices that assist you in managing knee pain if you have knee arthritis.
Don't ignore your knee pain if it's progressing and immediately consult your doctor if you have worsening symptoms.
Knee pain can be caused by a variety of factors like injuries, mechanical issues or arthritis.
Stretching, squats, yoga, swimming, cycling, tai chi, elliptical machines, water aerobics and walking are some of the best exercises to alleviate knee pain.
Having seeds, nuts, fish, fruits, vegetables, beans, lentils and whole grains improves your joint health and helps in reducing knee pain.
OTC medicines like ibuprofen and naproxen sodium can instantly help you in relieving knee pain. You can have those after consulting with your doctor.
Stretching, squats, yoga, swimming, cycling, tai chi, elliptical machines, water aerobics and walking are some of the best exercises to get rid of knee pain.
Tying your knees with a cold compress bag and keeping your foot elevated is the easiest home remedy for knee pain relief.
Yes! Exercise is the most effective, easy and cost-efficient way to get rid of knee pain.
Yes! Walking is also a form of exercise that may help you in alleviating knee pain. But it’s better to start walking after consulting with your doctor as knee pain can occur due to a variety of reasons, and walking may not be the best treatment for everything.
Having omega-3 fatty acids-rich foods like chia seeds, walnuts, olive oil, almonds, avocados, trout, salmon, and trout can help you in lubricating your knees.
Having fruit juices, green teas, black teas and coffee can help you in reducing joint pain.
Hearing cracking, grinding and snapping sounds along with difficulty walking tells you the symptoms of arthritis.
Walking is the best option when you have knee pain as it loosens the muscles and improves mobility.
If your knee pain reduces your mobility and ease of movement, you should immediately see a doctor.
Vitamin D is the best vitamin to support joint and overall musculoskeletal health.
Joining fluid, also called synovial fluid, can be increased by having a diet rich in omega-3 fatty acids, green leafy vegetables, nuts, seeds and turmeric.
Managing your weight, exercising regularly, treatments like acupuncture, massaging and a healthy diet can relieve joint pain naturally.
When you have knee pain, it’s best to avoid sugary drinks, alcohol, trans fats, saturated fats and salty foods.
Massage with lavender oil can help you feel some relief and have comfort from knee pain.
The most recent treatment for knee pain is the cooled radiofrequency where the pain signals from the nerves are blocked before reaching the brain. This has been found to give pain relief for around 12 hours while providing easier mobility for patients.
Heat is generally used to relieve muscle tightness and reduce spasms. Cold is used to reduce swelling and provide comfort. So, if you have knee pain, first give cold compresses and then switch to heat.
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