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  • Writer's pictureShruti GOCHHWAL

Home Remedies to Help You Treat and Prevent Knee Pain

A majority of the world’s population suffers from chronic knee pain. It severely hinders the quality of their lives. Your knee is the biggest joint in your body. Naturally, any interruption in its proper functioning will make you susceptible to much discomfort. Whether it’s temporary, chronic, or sudden, knee pain can make your daily routines come to an abrupt halt.

There are many causes of knee pain. More than usual physical exhaustion, progressing age, and an individual’s bone density, all play a part in contributing to it. Fortunately, there are many knee pain treatment at home remedies that will alleviate your pain to a great extent.

Effective Home Remedies to Treat Knee Pain

Knee pain can be a symptom of underlying joint conditions like arthritis, osteoporosis, and osteoarthritis. So you should not leave it undiagnosed and untreated. Seek medical help if your pain becomes unbearable. If you’re searching for ways on how to get rid of knee pain fast, then these methods will prove to be immensely helpful.

  1. Knee pain relief exercises

  2. Lose weight

  3. Drink ginger tea

  4. Take turmeric milk

  5. Avoid strenuous weight-lifting exercises

  6. Use heat and cold treatment

1.   Knee Pain Relief Exercises

physical therapy for knee treatment,

Person being assisted by physical therapist, Credit: Pixabay

You can consult a physiotherapist who will tell you certain strengthening exercises you can perform at home to relieve your knee pain. Strengthening upper leg muscles with exercises will greatly help you to manage pain.

Simple calf and leg stretching exercises will also facilitate a better range of motion of your knee joint. Some exercises that you can do at home are raising your leg while sitting or lying. Sitting and repeatedly standing on a chair is also another good exercise. You can also lie in a bridge position with your hips off the floor. Walking and swimming are also gentle exercises that are recommended by doctors as arthritis knee pain treatment at home.

2.   Lose Weight

weight loss

Person losing weight, Credit: Pixabay

If you carry extra weight on your body, then that will exert pressure on your knee joints. It will directly contribute to knee pain. Thus, losing weight will help you to get relief from this pain.

To lose weight, simply cut all the processed, high sugar, and high-fat foods from your diet. Eat more fruits and vegetables and consume a high protein diet. At the same time, incorporate some physical activity daily into your routine like walking, jogging, cycling, etc.

3.   Drink Ginger Tea

how to get rid of knee pain fast

Ginger tea, Credit: Pixabay

Include anti-inflammatory herbs and spices like ginger into your diet. It helps reduce inflammation and swelling in your body, thus giving you relief from pain. You can apply ginger oil on your knees or consume some ginger tea with milk.

4.   Take Turmeric Milk


Turmeric milk, Credit: Pixabay

Turmeric is another great anti-inflammatory spice that works as an antiseptic. Make some turmeric milk at home by warming milk and mixing a teaspoon of turmeric powder in it. The healing properties of turmeric will give you relief from the joint pain.

5.   Avoid Strenuous Weight-Lifting Exercises

knee pain relief exercises

Persons doing strength training, Credit: Pixabay

Avoid doing weight-lifting exercises like heavy squatting and using the leg extension machines. It will put extra stress and pressure on your knee joint. Do these exercises without any weight and with proper form. Doing them improperly will place an even greater burden on your knees. Always make sure to stretch your body after completing the workout session.

6.   Use Heat and Cold Treatment

treatment at home

Person using heat and cold treatment, Credit: Pixabay

It is a common treatment that is prescribed to patients with knee pain. Apply an ice pack on your knee joint for around 10-15 minutes. It will reduce inflammation and swelling. After that, apply a heat pack like a warm water bottle in that area. It will minimize all the joint stiffness and will allow a normal range of motion.

Keep in mind that chronic knee pain is a sign of an underlying joint condition. The above-mentioned home remedies are very useful in pain management. But if you’re experiencing a pain that is worsening by the day, it is time to consult your doctor.

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