Knee pain, or any joint pain for that matter is an issue that impacts many individuals. An increase in injuries and obesity is causing the numbers of people in constant pain to skyrocket. The issue is not only that people are living a life of pain. The issue is also that a lot of people can’t afford expensive medical insurance or healthcare. Sometimes the pain isn’t great enough to justify spending hundreds of dollars on medical treatments. The next best thing would be some sort of do-it-yourself pain relief. Here are a few quick tips and tricks to possibly help you reduce your knee pain.
1) Drink More Water
According to Medical Daily 75% of people may be chronically dehydrated. This is especially true in the Southwest or places that exceed 100 degrees. That means that 75% of people aren’t drinking the recommended 10 cups of water a day. Drinking water maintains the right amount of blood vessel volume so that the proper nutrients can move into your proper joint parts.
If you don’t feel like spending the money on massage therapy then perhaps you can handle this yourself. Massage oil, either warm or room temperature around the affected area up to three times per day. Massages are knows to improve range of motion and reduce stiffness in your knee joint, which can perhaps reduce pain along the way.
3) Ice Your Knee
If you are experiencing inflammation or swelling of your knee joint than ice may be a great way to help with the pain. Wrap a rag around a bag of ice and place the ice around the affected area. The ice will slow the circulation of blood to the affected area, which will reduce swelling and help with pain.
4) Heat Your Knee
If you are experiencing swelling than ice is a great way to go. Keep in mind that heat causes expansion, which may not be a great idea if you are trying to prevent swelling. However, it may be a great idea if you are trying to relax the muscle tissues in your knee. Applying a heat pad to the affected area can relax your joint tissue and may cause some pain relief as well.
5) Compress Your Knee
Look for a compression bandage that will apply the proper pressure to your knee to help reduce knee pain. Using compressions restrains liquid accumulation and preserves the position of your joint. Make sure that the bandage you purchase for compression is lightweight, breathable and self-adhesive.
6) Stop Eating Bad Foods
Not only is unhealthy food causing you to gain weight, which is a common but indirect cause of knee pain. Unhealthy food can also directly cause knee pain. As you guessed, foods that are high in fats, salt, prepackaged, processed and food with additives are causing your knee joints to become swollen. A good rule of thumb is to avoid food that comes from a drive through.
7) Eat Foods that Reduce Pain
How great would it be to avoid painkillers and to reduce pain just by eating? That might not be so much of a fantasy. Some foods are known to reduce pain themselves. Foods contain nutrients to put some pep in your step, have natural anti-inflammatories and others have proper nutrients for knee pain reductions. Take a look at a few of these.
- Tart Cherries
- Red Onions
8) Elevate Your Knee
Along with other methods that are based around reducing inflammation to reduce pain, elevating your affected knee can be very helpful. Elevation is one of the main factors to the “R.I.C.E” method (Rest, Ice, Elevate, Compression, Elevate). However, this can be done alone or in conjunction to the rice method.
9) Rest Your Knee
Rest is one of the most overlooked methods of pain reduction. Everyone wants to turn to the miracle cure that instantly heals your painful knee. However, time and rest are sometimes a huge factor of reducing pain. If you’ve injured your knee your muscles and tissue need time to regrow. If you have arthritis than rest can help keep pressure off of the joint and to also stop the joint from getting worse. Don’t think that rest can’t help.
10) Lose Weight
This article was written for the Do-It-Yourself, at home audience. However, losing weight shouldn’t be overlooked. Losing and gaining weight is something that starts in the kitchen of your own home. What you purchase when you’re at the grocery store and what you put in your body can determine if you have knee pain or healthy knees. Being overweight deteriorates your knees at a much faster pace than your in-shape counterpart. You can reduce knee pain and weight starting today.