Knee pain is the most common and widespread health
problem that happens due to constant wear and tear of the knee joint. Millions of peoples visit
a doctor every year complaining of pain in the knee. Knee pain is experienced
by people of all ages be it older adults,
young adults, and children. Women fall to the vulnerable group than men, when it
comes to knee pain. You are more prone to fall with a painful or unstable knee and this can cause more knee damage.
The knee joint is the weight-bearing
joint of the body, which helps us to move around. Knee pain can be caused by
both short-term and long-term problems. You generally do not need any help from
doctors for many short-term knee problems and with recovery on its own. Knee pain can literally
bring your life to a standstill be it is a short-term temporary jerk in the muscle, a sudden reappearance
of an old injury, or that post-exercises pain. This unbearable pain in the knee joint of the body can last
for either a few hours or even days. So, it becomes imperative to figure out the basic
causes behind the awful pain.
CAUSES OF KNEE PAIN
The following are
some of the most common causes of knee pain.
1.
Arthritis
– Arthritis may be of 3 types. 1) Osteoarthritis, 2) Rheumatoid arthritis, and 3)
Gout.
Osteoarthritis
is a type of arthritis that is caused by wear and tear in the knee joint. This is
one of the most common causes of long-term knee pain, mostly older people over
65.
Rheumatoid arthritis involves swelling of the knee accompanied by being redness,
tenderness, warm, and swollen.
Gout is characterized by sudden,
severe attacks of pain, swelling, tenderness, and redness in the joints and is
caused by the deposition of uric acid crystals in the joint.
2. Injury – Being one of the more complicated joints of the body, the knee is
susceptible to various injuries. Some common knee injuries include
fractures, sprains, sprains, dislocations, and tear of ligament that ultimately leads to severe knee pain.
3. Obesity
and Advanced Age – Both are very common causes of knee pain. With the advance in age, the cartilage begins to
degenerate and muscle weakness. The joints are exposed to wear
as the cushioning effect of the cartilage reduces. Friction among the cartilage
and joint can lead to painful
swelling in the joints. Pain in
the weight-bearing
knee joints in obese people are due to the biomechanical forces of the joint.
4.
Overuse
– Overuse knee injuries result from
trauma associated with exercise or physical activity that exceeds the tolerance of the capacity of the supporting tissue of the knee. These repetitive forces, though
less intense, causing wear and tear of the muscles, tendons, cartilage, or bone
leading to knee pain.
Bursitis can develop in the knee joint due to overuse that ultimately results
in intense knee pain.
5.
Sprain-
A knee sprain is an injury caused by an unnatural movement to the four ligaments that support the knee by connecting bones together and
holds joints in place. This happens due to sudden unnatural movement of the knee and causes pain
as well as restriction of movement of the knee joint.
6.
Dislocation
of the knee cap – A dislocated kneecap is a common injury caused
by a blow or a sudden change in direction when the leg is planted on the
ground. This generally occurs during sports or dancing.
Your
knee pain could be an outcome of a damaged muscle, ligament, or weakened bones. Stop
popping pills for your knee pain and treat them in the comfort of your home. The
following are simple home remedies and preventive measures that can help you to
cope with different forms of knee pain.
-
TEN Home Remedies and Preventive Measures for Knee Pain:
v HEAT THERAPY- Heat
therapy is the best use to ease the stiffness in the joint and muscle. Appling
heat pack helps to warm up your knee, lubricate joints and ease a muscle spasm
before starting any activity. Heat works better in case the pain is due to any an old injury or any kind of
muscle pain due to overuse.
v
COLD
THERAPY- Use an ice pack if the knee pain accompanied by swelling. Cold therapy reduces
swelling by slowing the blood flow to the aggravated joint. Knee pain due to arthritis and overactivity relived with Cold as it reduces
inflammation, swelling, and pain. Do not ice
the knee for more than 20 minutes at a time.
v
ALTERNATING
HEAT AND COLD- In many cases, an alternate between heat and cold therapy gives the best relief. For example:
§ Use heat therapy to
lubricate a joint(s) before physical
exercise and apply cold therapy
after exercise.
§ An osteoarthritis
knee can be relaxed using heat therapy in the morning and after a few hours use
cold therapy to reduce swelling. Repeat his process throughout the day.
§ Alternate between heat
and ice to find what
works best for you.
2.
PROPER
POSTURE AND SUPPORT
Adopting some simple
but important postural change can help you to avoid extra strain on the knee.
v If you have to stand
long in the workplace, you should avoid it, and try to do the same work in a sitting
position. Again, do not bend your knee more and avoid sitting like a cross-position to minimize the compression forces on the knee joint. Avoiding
couches in which the sitter "sinks" or chairs that are low to the
ground. Using a pillow will help while sitting in this type of chair or
couches. But never put a pillow underneath the knees, as this may worsen the
problem.
v Wear proper shoes. Right shoes are
helpful to give support to your knee, ankle, and legs as a whole. Using shoes
with broken arches causes pain due to abnormal frictional force and damage to
the knee joint. Do not
wear heels if you are suffering from knee pain.
v Watch your posture while you are at work,
sitting, or driving. Avoid staying in the same position without any movement
for a long time. Make sure to get up and stretch at least once in an hour. Simply
sitting still too long can produce stiffness and knee pain, especially in the case
of osteoarthritis.
v Wearing a knee brace gives support to the
knee from further injury, especially for those who are going through osteoarthritis
or have a previous injury. A knee brace also helps people with overweight to shape
pressure over the knee.
3. PRICE FOR KNEE
SPRAINS
An unusual stretch,
overactivity, or an awkward twist in the knee muscle cause sprains and strains
knee injury. An easy way to get rid of knee pain due to sprain or strain is to
remember - "PRICE":
§ P-Protect
your knee from further injury
§ R- Rest the
knee for 2 to 3 days
§ I- Ice -
Apply an ice pack for 10 to 15 minutes daily
§ C-Compression
– Compress the affected knee and apply a bandage to minimize swelling
§ C-Elevate
the leg - raise your to leg in an elevated position above the level of the heart with a pillow
Generally, pain due
to a knee, sprain resolves by itself, but some injuries may be serious and may
require medical attention. An injury to the meniscus, the pad of tissue in the knee joint, may require surgical intervention.
4. GET ENOUGH
MOVEMENT & STRENGTHENING EXERCISE
People who lead sedentary lifestyles also need to take care
of their knees. Exercise is important to keep the cartilage tissue of
the knee healthy. Joint pain
in the body is caused by stiff muscles due to inactivity and this can worsen the condition of arthritis. If the knee pain is due to osteoarthritis, physical
activity also helps to retard the progression of osteoarthritis. Tension in the leg muscles may be accountable
for added stress on the knee joint. A weakness in these muscles can
make the body instability and vulnerable to injuries. Strengthening the
quadriceps muscle can ease pain in the knees as these muscles support the knee
on bearing the weight.
Exercising regularly
strengthens and stretches the knee joints and muscles, improving blood circulation
and easing the pain.
v Weight gain puts additional pressure on sore
weight-bearing knee joints. An added benefit of regular exercise is this helps
you to stay active and agile to prevent weight gain.
v Never indulge in an intense physical
activity all of a sudden. Gradually try to increase
your flexibility, coordination, and strength in weak regions. If you experience
knee pain, it is best to start with some low-impact exercises like swimming, water
aerobics, cycling, and walking or yoga.
v Doing water
aerobics is especially beneficial for knee joint pain because the benefits come
without any strain on the knees.
v Wearing a knee brace or wrap around a
painful joint will prevent stress and injury.
Consult
your doctor or a physical therapist for advice about the appropriate workout the routine you should follow.
Being
overweight puts unnecessary extra strain on your knee. Gaining 1 kg of weight increases three times pressure on the knee. Obese or
overweight people are more prone to have knee pain than others are. If your joint pain is due to a bone disorder
like osteoporosis, being overweight will speed up the process of bone
degeneration. Shedding a few kilograms can relieve pain and may avert future
complications. Generally, a reduction of 5-10 percent of your total body weight is
recommended in order to see if it really works.
6. DIET
MODIFICATIONS
A well-balanced healthy diet will aid you to ease pressure and keep weight
off on the knees. Remember, there are no particular diet plans that are especially
good for knee pain or arthritis.
v Long-term inflammation in the joint weakens the adjoining
tissue and starts degenerative changes. Omega-3 fatty acids have
anti-inflammatory properties. Taking foods rich in Omega-3 fatty acids relieves
the joint pain caused by swelling and inflammation. Foods like cold-water fish
like salmon, sardines, mackerel, chia seeds, and walnuts are rich in Omega-3
fatty acids and are helpful to lower inflammation in the body.
v Antioxidants present in fresh fruits and vegetables
restrict the age-related change and quicken the healing in case of injury.
v Avoid processed foods, trans-fats, and
added sugars, as these cause painful inflammation in the soared joint.
7.
EPSOM SALT BATH
Epsom
salts contain magnesium and sulfates ions, which is an age-old remedy for any muscle
or joint pain. These magnesium ions present in Epsom salts get easily absorbed through the skin and provide quick
relief to muscle spasms by relaxing them and lowering the inflammation.
v Take a relaxing bath with warm water
mixed with two cups of Epsom salts for at least twenty minutes.
v Also, apply Epsom salts directly in the knee
joint by compressing with a towel soaked in Epson salt solution for a few minutes.
8.
COLLAGEN
Collagen is a protein-based building block of our
joints and connective tissue. Collagen is natural “glue” in the body and binds
our skin and joints together. Collagens helping us recover from workouts and
stay pain-free by supporting healthy muscle growth, decreasing arthritis
symptoms, healing the walls of our arteries, and boosting energy. 19 different
amino acids, the building blocks of proteins, are essential for collagen. The
main dietary sources of collagen include foods that are very high in protein, such as chicken, fish, and egg. Collagen
also consumed in form of supplements, such as in collagen protein powders.
9. PROTEOLYTIC
ENZYMES
Proteolytic
enzymes digest protein to amino acids required to repair damaged tissue. Recent
studies on athletes and subjects suffering from joint pain have shown that taking
proteolytic enzyme supplements can reduce recovery time from knee pain by up to
about 50 percent. This enzyme supplement helps to reduce inflammation naturally
and improve the absorption of protein/amino-acid. Proteolytics enzymes can work as an alternative to Aspirin. Proteolytic
enzyme-like Bromelain present in the core of pineapples shown to reduce
swelling and causes of pain.
10. OTHER HELPFUL
SUPPLEMENTS
i.
Calcium – Calcium is the essential mineral for bones
and joints, not naturally produced in the body. Therefore, we must supplement
it with dietary sources. Dairy products, dark leafy greens, and almonds are natural
sources rich in calcium.
ii.
Vitamin
D – Human body
requires adequate amounts of vitamin D to absorb Calcium. Sunlight is a free
source of vitamin D. Fish, eggs, and sunlight are the dietary sources of vitamin
D. When you choose to take Calcium, as a supplement be sure that it contains
Vitamin D.
iii.
Glucosamine – Glucosamine is a natural amino-sugar found
in the cartilage of the knee joint. This is taken as a dietary supplement, available in liquid or powder, is effective for
knee pain due to arthritis.
iv.
SAMe- S-Adenosyl methionine (SAMe ) is a biomolecule
having an effective anti-inflammatory and analgesic property for people with osteoarthritis. The dietary supplement of SAMe helps to make joints stronger by
delivering sulfur to cartilage. Studies suggest SAMe has equal pain-relieving effects
as Aspirin or ibuprofen. SAMe is to take as a supplement as there is no natural
food source for SAMe.
vi.
Electrolytes
(like Potassium and Sodium)
— Electrolytes control fluid retention, swelling, muscle cramp and pain, nerve
activity. Low levels of potassium cause stiffness, muscle cramp, knee pain, and
swelling. Consumption of fewer fruits and vegetables in the diet may lead to
intake of much less potassium than our daily requirement. Bananas, coconut water,
sweet potatoes, avocados, and leafy greens vegetables are rich in the electrolyte.
When
to See a Doctor
After the adoption of these
knee-pain relief measures, you may still require to consult a doctor and be
examined, if:
1. If the
symptoms persist, the pain also felt in other joints, and pain associated with
morning stiffness. These may due to rheumatoid arthritis or Gout. The
consulting doctor may recommend your medicine for the disease and pain.
2. You need
immediate medical attention if it is due to a knee injury, caused by an accident or
fall. A doctor needs to check the knee if there is unbearable pain, deep cuts, swelling, or the person is unable to walk or move.
3. Seek urgent
medical help if a swollen knee is very hot, red, tender, and painful, and
accompanied by fever or other general symptoms of feeling unwell. This could
be due to a knee infection, and serious infection can be dangerous. A case of the septic knee needs urgent hospitalization.
4. The knee
pain persists and unable to do day-to-day activities. The pain gets worse
progressively. Consult your doctor.
5. If you are
going through some treatment and feel, the joint pain is due to the drug side
effects. Visit your doctor.
Comments