Most elderly people have trouble bending or straightening their knees and bearing the burden of their bodies on their knees. Knee pain can also result from illnesses in other parts of the body, osteoarthritis, sprains, deficiencies in nutrients, and past trauma.
Due to excess weight, it becomes difficult to stand or move the knees. One might also get troubled with arthritis in the knee due to cartilage loss. But rather than visiting the clinic, paying the physician large fees, and buying expensive drugs, one can find remedies to manage joint pain at home.
This blog post will look at some simple at-home treatments that can lubricate and relieve knee pain, swelling, and inflammation.
1. Weight Management
It is not simple to drop pounds in a single day. But by setting realistic goals, you may achieve the desired weight to keep knee pain under control. You must give up consuming carbs and unhealthy fats like dairy and red meat as much as possible. Performing muscle-strengthening exercises may help in recovering from excess fat accumulation in the tummy and thigh areas and rather strengthen and enlarge muscles near the knees and other joints.
2. Regular Exercise
Regular Exercise is the single left lift, which may activate the quadriceps and hamstrings surrounding the knee joints to reduce stress and absorb shocks.Â
Performing side leg raises may also increase blood circulation and strengthen the tissues and bones connected between the hip and knee joints. Depending on the intensity of your pain in knee joints or muscles, you can walk slowly or faster to improve circulation and lubrication in your knee joints.
3. Hot and Cold Remedies
Use ice packs that have been covered in a towel or muslin cloth to gently compress sore knee joints. It may block nerves and narrow blood vessels, which would stop feeling pain and discomfort.
The next step is to warm your joints with a heating pad to reduce stiffness, improve blood flow, and promote mobility. Heat therapy for 20 minutes, twice or thrice a day, can provide remarkable relief from knee pain.
4. Panchakarma Therapy
The Potli Panchkarma technique can be used to increase knee joint mobility and lessen swelling and inflammatory pain. You may not have to work hard for it. Choornaams, rice, sand, or herbs wrapped in muslin cloth can be heated and then administered to the affected knee joints. It may not only reduce the painful symptoms of knee joints but also relax the nerves and mind.
If not, you also have the option of Pizhichil panchakarma, which you can perform with any Ayurvedic Medicine for Joint Pain like Dhurandar Joint Pain Oil. Its herbal ingredients Karpoor, Ajjwain, Til, Mahanarayan, and eucalyptus oils may balance the vata dosha in the knee joints, thereby relieving persistent pain and inflammatory sores. Warming up the oil and rubbing it gently could improve synovial fluid, slow down the deterioration of cartilage, and stimulate mobility.
5. Wearing Appropriate Footwear
Wearing lightweight shoes or slippers with appropriate cushioning may absorb the shock and pain and comfort your knees with flexibility and mobility. Shoes with extra soft foam could support your body and make running and fast walking easier. Orthopedic shoe manufacturers may be able to create shoes by analyzing your biomechanical problems. Your body may be more balanced, less stressed, and more mobile with these personalized shoes.
6. Dietary Alterations
Eating Brussels sprouts, cauliflower, broccoli, and spinach may control the progression of inflammation and alter the cartilage damage. Eating fruits may meet your needs for fiber and vitamins in addition to crucifer nutrients.
These foods are loaded with antioxidants, which may support the growth and fortification of your bones. Inflammation may be managed by consuming garlic, cloves, and turmeric. Moderate use of ghee can also help to lubricate your bones.
7. Topical Remedial Measures
Applying ointments containing menthol, capsaicin, and arnica to the inflammatory and swollen knees with gentle pressure may be effective for some time. Combining coconut oil with menthol or arnica may make your knee joints more relaxed.
You can prepare a thick paste at home with the help of turmeric powder, water, and ground pepper and use it topically to experience recovery from inflammatory knee joints. Its natural medicinal properties may disrupt the accumulated toxins in swollen knee joints and restore flexibility and mobility. You may also consider using Ayurvedic Joint Pain Oil as part of your regimen for enhanced relief.
8. Support With Knee Braces
You can wear braces on your knees, depending on the location and degree of pain in your knee joints. Compression or stretchable braces may be effective for many who may be suffering from mild arthritis in their knee joints. These braces could reduce swelling in the knee area and improve movement stability.
To protect their knees, athletes and participants in contact sports like hockey, rugby, football, boxing, or even Kabbadi may choose to wear hinged braces. These braces may not let the pain of the knees disrupt the mobility of your lower limbs.
9. Yoga
Your lower limbs, arms, and back muscles can be strengthened by performing the Virabhadrasana pose, which involves bending your left leg outward at a right angle and keeping the other leg at a 15-degree angle. It may strengthen your entire body, not just your lower limbs, by increasing blood circulation throughout and lowering stress and sprains.
Even when you perform balasana kneeling, sitting on your knees, bending your upper body, and touching the ground with your forehead you may be able to relieve the strain and stiffness in your knees.
Also Read: Best Exercises for Diabetes Management
10. Hydrotherapy
It may slowly increase blood circulation and help flex and bend in a kneeling position. You can add Epsom salts or essential oils to enhance the pain-relieving and soothing effect on your aching knee joints.Â
Anyone with very stiff, painful, or injured joints would be risky to try water aerobics for knee pain relief. Otherwise, it may be helpful for knees with mild pain.
Conclusion
Knee pain not only affects elderly people but also people from younger age groups due to lack of nutrition, obesity, and psychological disorders. Expensive pain-relieving medications may not be of enough help for chronic pain.
Ayurvedic herbs, diet changes, and weight-management exercises are risk-free ways to relieve pain and treat knee pain internally. These inexpensive, non-invasive home treatments can help your knees stay healthy and increase mobility without having any negative side effects.
