Assess your pain
If you have relatively mild back of knee pain, there are natural home remedies that can help you treat it. Whether due to arthritis or a sprain, there are a few ways to manage the pain.
Pain due to arthritis, inflammation, or minor injuries will often go away without medical attention. Many home remedies can help to improve your comfort levels and manage your symptoms.
However, if the pain happens to be severe, or if symptoms persist and worsen, you may require medical attention for a full assessment and diagnosis.
Outlined below are a few alternative therapies and supplements that can help ease your knee pain:
RICE for sprains and strains
If you have recently fallen, twisted your leg, or otherwise sprained or strained your knee, it may be helpful to keep the acronym “RICE” in mind, which stands for:
Take some rest and apply a cold compress to the knee. Use a bag of ice, or frozen foods, such as a bag of peas, in case you have no ice in handy.
It’s a good idea to wrap your knee with a compression bandage to prevent swelling, but not so tightly it cuts off circulation. While you’re resting, keep your foot elevated.
Try Tai chi
Tai chi is a type of mind-body exercise which was used in ancient Chinese culture to improve balance and flexibility.
Researchers found that performing tai chi is very beneficial for people with Osteoarthritis (OA) in a 2009 study. The American College of Rheumatology / Arthritis Foundation (ACRAF) guidelines recommend Tai Chi as a treatment option for osteoarthritis (OA).
Tai chi can help to reduce pain and increases range of motion. Furthermore, it incorporates relaxation and deep breathing exercises. These factors may also help reduce stress and anxiety as well as assisting you in managing chronic pain.
Exercising on a daily basis helps you strengthen your muscles and maintain mobility. Exercises for Osteoarthritis of the knee and other causes that lead to knee pain is an essential tool for creating it.
Resting your legs and limiting your movement might help you avoid the pain. However, it can also stiffen the joint and slow down your recovery. With Osteoarthritis (OA), prolonged lack of movement may increase the rate of damage to the joint and reduce recovery.
Experts have found that exercising with a group of people can be very beneficial for people with OA. Anyone such as a personal trainer or an exercise buddy can be great for motivation and recovery. Experts also recommend people to practice any activities that they enjoy doing.
some low-impact activities that are good to perform are:
- Water exercise or swimming
- Yoga or Tai Chi
Nonetheless, you may need to take a break from exercise if you have:
- Injuries, such as a strain or sprain
- Severe knee pain
- a flare-up of painful symptoms
When you practice any activity after an injury, you may need to pick a lighter option than you might usually do.
Please consult a physical therapist to assist you in designing an exercise program that suits your condition, and adapt it as your symptoms change.