Heat Therapy to Swimming: 4 Best Home Remedies for Knee Pain
Our knees are particularly vulnerable joints because they support our body weight. And since they are constantly under strain from activities like bending, kneeling, squatting, jogging, or even walking, knee pain remains an extremely common complaint.
While at times this pain may be a result of a direct injury, at others, it could simply be because of overuse, weak bones, excessive weight, or serious lifestyle disorders. Read on as we discuss some of the probable causes, peculiar symptoms, and some time-tested home remedies to alleviate knee pain.
Non-Medical Reasons
1. Overuse
This is common among people who participate in long-duration sports and activities such as running, cycling, and stair climbing, all of which put the knee through repeated stress.
Remedy: Take a break of at least 5-10 minutes in between every 30 minutes of your strenuous activity. Couple this with slight stretches or see if you can place your leg on a slightly inclined surface. This should help reduce the consistent strain while facilitating good blood circulation.
2. Poor Posture
Slouched back, sudden jerks, or sitting continuously for 6-8 hours are a few of the top examples of poor posture. Such measures then cause improper balance, excessive strain, poor gait, and pulsating pain in and around the knee joint and calf muscles.
Remedy: Consciously work towards an upright posture while avoiding sitting on low-floor furniture and couches that you might have to ‘sink’ into. Additionally, take short breaks every 60 minutes and practice a brisk walk. This shall particularly break the monotony while aiding blood circulation.
3. Ill-Fitting Shoes
Ill-supported and ill-fitting shoes, high heels, or flip flops are particularly infamous for collapsed arches, poor gait, and knee pain. They are also known to cause twisted knees, tendon strains and misalignments in the sitting and walking structure.
Remedy: Limit flip flops or high heels to only once a week and switch to well-supported shoes for everyday tasks. In case your job or lifestyle requires you to wear shoes for exceptionally long hours, see that you soak your feet in lukewarm warm water for at least 15 minutes every night before sleeping. This should help you unwind better while taking away the extra heat and everyday strain on your legs and feet.
4. Injury
At times, the pain could be a result of a direct hit to the knee or a flat fall. This is particularly common in accidents or contact sports such as cricket, basketball, football, or hockey.
First Aid: Immediately rest your joint and elevate the injured leg. In case the joint feels warm, apply ice packs. If the joint is cold, apply heat. Arrange to consult sports orthopaedic immediately.
