Protection, rest, ice, compression, and elevation (PRICE) Rest, ice, compression, and elevation may help treat mild knee pain that results from a soft tissue injury, such as a sprain. Protection refers to protecting the knee from further injury, for example, by taking a break from the activity that caused it.
The anti-inflammatory compounds in ginger help reduce swelling on the knee along with the pain. Brew ginger in hot water, with a little honey & lemon. Drink 2- 3 cups a day until the pain eases. Grate 1 - inch Ginger piece & boil for 10 minutes in 1 cup water.
Heat and ice can both be used to manage different parts of knee pain. Ice helps reduce swelling and inflammation and is best with injuries. Heat can help with pain management, especially on stiff joints. It can also help mobility.
Do use "RICE." Rest, ice, compression, and elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage, and keep your knee elevated. Don't overlook your weight.
Less severe knee injuries may heal on their own, but don't wait any longer than 3-7 days for your knee pain to go away even if you feel your injury isn't very severe. Knee pain is probably one of most common reasons to visit an Orthopaedic doctor.
Walking as a form of exercise has enormous benefits, particularly for older adults. It's easy on the joints and helps boost heart health and improve circulation and balance. And new research now suggests that taking a walk can reduce and prevent knee pain related to osteoarthritis, the most common form of arthritis.
Knee Pain: Use Ice or Heat
If there is swelling in your knee, you should ice for at least 72 hours until the swelling goes down. After that, heat can be used to help regain mobility. If you are suffering from joint tightness and stiffness, heat can help relax these away.
Best Sleep Position for Knee Pain
Place pillow under both legs to elevate the knee above the level of the heart. If there is swelling in the knee, the elevation can help to reduce it. If you have knee stiffness, it is usually best to keep the knee straight while sleeping.
Applying warmth or cooling down the knee for 15-20 minutes before bed can ease the pain. Heat improves circulation in the knee and softens rigid tissue. Cold calms inflammation and brings down swelling. Try out what works best for you.
Don't: Sleep in the Wrong Position
This can make your knee pain worse. Try out different positions, and put a pillow between your knees if you sleep on your side. Don't prop up a bent knee on a pillow, though -- that can make it harder to unbend your leg the next day.
So what foods should you avoid when you have knee pain? Ideally, you should avoid foods and beverages that lead to additional inflammation and weight gain like alcohol, red meat, and processed products. With a better diet, you can reduce the severity of joint inflammation and improve your overall quality of life.
If your knee hurts, you might want to stay off of it. But resting too much makes your muscles weaken and often makes knee pain worse. Find a way to get moving without hurting your knee. Some good exercises for people with knee pain include walking, swimming, and water aerobics.
I know if you're one of the many people suffering with knee pain, you might be worried to use your knees and might want to take some time off to let your knees heal… But walking is a safe, low-impact activity, that can actually help get you on the road to recovery.
You should see the biggest change in your symptoms within the first couple of weeks. Most problems should have improved within 6 weeks. If your knee problem hasn't improved within 6 weeks of following this advice, it's a good idea to talk to a healthcare professional about your symptoms.
Redness or Swelling Around the Joint
Like deformity of your knee joint, changes in the shape and color of your knee can indicate serious problems. If you notice redness or swelling, touch the area to see if you feel any tenderness or warmth. These symptoms can be signs of infection.
Tip #1: Avoid Sitting With Your Knee Bent Or Cross-Legged
To give your knees relief, limit the amount of time you spend with your knees bent or crossed. Try to have them straight whenever possible. If you have to sit with your knees crossed or bent, limit it to 20 minutes at a time before getting up and moving around.
Since milk is known to be good for bone development, can it help the joints, too? According to a study, researchers found that there was a lower progression of osteoarthritis among women who consumed milk. 5 Consuming milk was also found to be helpful for people with gout.
7: Fruits and Berries
Apples, cranberries and apricots might help to relieve your joint pains. They are rich in antioxidants that help the body eliminate harmful free radicals and further suppress joint pain and inflammation.