A common complaint among Americans is knee pain, but it can be different for different reasons.A knee injury is the most common cause of knee pain in younger people.The most common causes of knee pain in older people are arthritis, gout and infections.Most types of knee pain can be managed at home with self-care treatments; however, in some cases, medical intervention is needed.
Step 1: If you're overweight, lose weight.
People who are overweight, particularly the obese, experience more knee pain from increased compression on the joints.With time, the increased pressure wears out the knees and leads to more irritation and injury.In addition, obese people are more likely to develop flat feet and fallen arches, which promotes "knock knees" and puts more strain on the outer part of the knee joints.Losing weight takes pressure off your knee joints and reduces the likelihood of pain.Four pounds of fat can be lost per month if you cut calories by 500 per day.Diet is more important than exercise when it comes to weight loss.Decrease your climber's intake of calories by increasing cardiovascular exercise.
Step 2: You should exercise on a regular basis.
The muscles around your knees act as shock absorbers.The stronger the muscles around your knees, the more impact they can absorb.If you already have knee pain, not all exercise is beneficial.High-impact exercises such as jogging, running, tennis and stair climbing can cause knee pain.Walk and cycle inside or outside your gym.Mini-squats, leg presses and leg extensions are some of the gym exercises that increase the strength of your thigh muscles.The exercises should be painless and done in 45 degrees.Isometric knee exercises, which do not require you to move the knee joint, can be done by a trainer or physical therapist.Swimming and water aerobics are a good substitute for high-impact activities.The water's buoyancy works out your leg muscles even though it reduces stress on your knees.Swimming is a great way to lose weight.
Step 3: Apply ice to the knee.
Cold therapy, which includes crushed ice, ice cubes, frozen gel packs, and veggies from the freezer, is the best way to reduce knee pain.Blood flow is important for controlling inflammation because ice restricts blood vessels close to the skin's surface.Acute injuries that cause throbbing and sharp pains are caused by tearing the ligaments of the knee.Cold therapy can be applied to your knee for between 10 and 15 minutes.You should start with three to five times per day.It's a good idea to wrap crushed ice or frozen gel packs in a thin cloth before putting them on your skin.The cold therapy should be placed over the most painful part of your knee.The sides or front of the knee joint is where the ligaments or tendons are.
Step 4: It is recommended to apply moist heat to chronic knee pain.
Osteoarthritis is a type of arthritis that results in chronic knee pain.There are lots of creaking or cracking sounds while walking, but not a lot of swelling.It is better to apply moist heat because it expands blood vessels near the knee and improves blood circulation.Microwavable herbal bags filled with bulgur wheat or rice are great sources of moist heat for your knees.If you want to apply the bags first thing in the morning or after a long period of use, microwave them for a few minutes.Dry electric sources of heat can cause dehydration of the skin and muscles around your knees.If you want to reduce knee pain, soak your lower body in a warm Epsom salt bath.The salt is rich in magnesium.It is unlikely that heat therapy will help with knee conditions that involve lots of inflammation.
Step 5: OTC drugs can be taken over-the-counter.
Take OTC anti-inflammatories, such as aspirin or naproxen, for short-term relief of knee pain.Some OTC painkillers, such as Tylenol, are effective for mild-to-moderate knee pain caused by arthritis, but they don't impact inflammation.Don't rely on them for long periods of time because they are hard on the stomach and kidneys.If you want to reduce the risk of stomach irritation, always take NSAIDs with food or on a full stomach.Painkillers can be hard on the liver, so always follow recommendations from your doctor or bottle.It's never a good idea to take painkillers with alcohol.It's not always as effective to apply a cream/gel that contains NSAID or acetaminophen to your knee.There are more natural pain relief creams that contain capsaicin, which makes the surrounding skin tingle and distracts the brain from the knee pain.
Step 6: It's a good idea to consume more Omega 3 fats.
Weight-bearing joints such as the knees can be affected by diet.A diet high in refined sugars tends to promote joint pain, while a diet rich in Omega 3 fats tend to reduce pain.Omega 3 can help with knee pain caused by arthritis.ALA, EPA and DHA are the main Omega 3 fats found in food, but the standard American diet tends to be deficient in these.The main sources of Omega 3 are cold water fish, plants and oils made from nuts.ALA is found in a variety of foods, including salmon, mackerel and tuna.Fish oils or seed-based oils can be used to combat knee pain.You should aim for 1-2X the amount of Omega 3 fats.
Step 7: Glucosamine and chondroitin can be taken.
Glucosamine and chondroitin are found in your joints.Glucosamine and chondroitin are needed for joint lubrication and as shock absorbers.Both compounds can be taken as supplements and the research suggests they may help reduce arthritic pain.Glucosamine increases knee mobility in mild-to-moderate cases of OA.Glucosamine sulfate can cause allergies.It is possible to make a safer type ofGlucosamine, which is made from veggies.You can get liquid supplements instead of pills or powder if you want to combat knee pain.It can take at least two months to get significant results.
Step 8: You can see your doctor for prescriptions.
If you have knee pain, make an appointment with your doctor.Your doctor will probably do a physical exam, take x-rays and order blood tests to confirm a diagnosis.If you don't get relief from your knee pain with home remedies or OTC medications, you should talk to your doctor about getting a stronger prescription drug.NSAID's that have less risk of stomach problems are the ones that are strong.They are usually prescribed for knee pain.Disease-modifying anti-rheumatic drugs are used to combat the pain and reduce the progression of Rheumatoid arthritis.The most common drug is methotrexate.
Step 9: Discuss steroid injections with your doctor.
An injection into the knee can allow for better range of motion.Corticosteroids act as anti-inflammatories.Local anesthesia is used to inject them into joints.The most common medications are cortisone, prednisolone, dexamethasone and triamcinolone.The pain relief from the shots is usually short-term and lasts from a few weeks to many months.The number of injections you can get is limited because they can cause the knee to get worse quicker.There are potential risks of corticosteroid injections.If your health insurance doesn't cover corticosteroid injections, you should check with your insurance provider.
Step 10: Try the therapy.
The principles of traditional Chinese medicine are the basis of the ancient healing therapy of acupuncture.It involves sticking needles into your skin to fight inflammation and reduce pain.Some research shows that acupuncture can help people with knee pain and improve joint function.It isn't usually covered under most health insurance plans, so if your budget allows it, it may be worth a try.Inflammation and pain can be alleviated by triggering the release of hormones.Whoever you choose should be certified by The National Certification Commission for Acupuncture and Oriental Medicine.
Step 11: Consider surgery as a last resort.
Ask your doctor about the pros and cons of surgery if your knee pain persists after a variety of home remedies, medications and alternative treatments.In severe cases of arthritis, surgery should only be considered to repair the damage.There are many types of surgical procedures.A small cutting instrument is attached to a camera and inserted into the knee joint in order to clean up pieces of torn cartilage.Depending on the extent of knee damage, you can recover in 1-2 weeks.A synovectomy removes the lining of a knee joint.An osteotomy realigns the bones that make up the knee joint.A knee replacement is called an arthroplasty.The artificial joint is made from metal and plastic.