Any kind of pain can cause discomfort and may interfere with your daily life activities. Knee pain is also one of the conditions that can impact your movement and also affect your regular activities.
There are many ways to help to manage mild to moderate knee pain. Some minor injuries can also be dealt with at home. Experts from krl hospital Islamabad say that some pain comes due to inflammation or arthritis which can also be treated by home remedies.
You may need to seek medical attention if your injury gets worse or you experience severe pain.
Some therapies and treatments can help you out with your pain in the knees.
Let’s explore what you can do to ease the pain.
RICE – For Strains and Sprains
Minor injuries include the twisting of your leg or strained and sprained keen. For such conditions, you need some care that can be more beneficial to ease the pain.
Here you need to go for the acronym RICE. Yes, it is the expression that includes rest, ice, compression, and elevation.
Apply a cold compress on your knee. It reduces inflammation and eases pain. A pack of frozen vegetables can also help you to reduce the pain.
You can also use a compression bandage on your knee to prevent swelling. Make sure that you do not wrap the bandage tightly as it can disrupt the circulation in that area.
Experts also share that keeping your foot elevated can also help you to reduce inflammation.
Take rest as much as you can because it increases the progress of the healing process.
To keep your muscle strength, you need to follow some regular physical activities. It maintains mobility and is an easy way to deal with OA. Some other causes of knee pain can be treated by daily exercise.
Taking rest does not mean that you need any movement. You can limit the movements to avoid the pain but resting too much without any single physical activity can result in joint stiffening. It also leads to a slow recovery.
You need to speed up the recovery of knee damage with exercise, especially it is crucial for people with OA.
A personal trainer can also help you with some healthy and safe movements. An activity that persons enjoy can also benefit to ease the pain.
What Activities Can Help You Deal With Knee Pain?
Low-impact activities include walking, tai chi, yoga, cycling, water exercise, and swimming.
Some conditions require you to take more rest than any physical activity.
These conditions include a flare-up of symptoms, severe pain in your knees, and an injury like strain or sprain.
Obesity is also associated with inflammation. Experts say that people with high body mass index are more likely to develop OA than people with low body mass index (BMI).
If you experience long-term pain in your knee, manage your weight as it will minimize the risk of OA development.
Reducing weight means that you are reducing the pressure on your knees which is also a good option to reduce pain and inflammation.
Try both Heat and Cold Therapies
To relieve the pain, rest your knee. Experts suggest some cold treatments to reduce inflammation. Some tips can help you with cold and heat therapy. Apply heat on the affected area for at least twenty minutes. For the first two ways, you should avoid heat therapy as cold therapy is a good practice.
Cold pads should be applied for 20 minutes several times a day. A gel pack or a cold one is a good practice to ease the pain. Make sure that you do not apply ice directly. After a few or three days, you can apply the heating pads. Experts suggest avoiding the heating pads if your knee joint is warm during a flare.
A warm shower eases joint stiffness.
When you go to the grocery, you can see the ginger in different forms. You can find its supplements, ginger tea, or ground spice.
Some therapies need to be avoided, such as chondroitin sulfate and glucosamine.
If you experience severe pain or swelling along with other symptoms, like severe bruising, you should visit a doctor.