Your knees hurt and you wonder what to do? In the case of minor injuries or simply forced knee joints, it is worth trying home remedies that will quickly bring relief and facilitate recovery. Very often it is enough to take good care of your knees and not expose them to unnecessary loads. Find out what to do if your knees hurt and what to avoid.
Knee pain is a very common ailment that affects people of all ages. It may be the result of an injury, such as a ligament rupture or cartilage damage, or the result of joint overload. Some diseases can also manifest as pain in the knee joint, such as arthritis, gout and infections. In most cases, if your ailments are caused by overworking or minor trauma, you can relieve pain and speed recovery with home remedies. In more serious cases, medical assistance will be required and appropriate recommendations from an orthopedist or surgeon.
15 ways to get sore knees
1. Do not put unnecessary stress on your knee
Take a break from activity so that your knee has a chance to rest and recover. To relieve minor knee pain, 1-2 days of rest is usually enough. However, in the case of more serious injuries, this time may be significantly longer. If there is no improvement after a few days or symptoms worsen, consult your doctor.
2. Don’t laze too long
Exercise builds strong muscles around your joints, which helps prevent injuries. Once your knee has stopped feeling so bad, don’t put off your physical activity. Remember not to overexert yourself while exercising. Initially, you might consider water exercises to relieve pressure on your joints.
3. Make a poultice
Home remedies can be a great step in the case of most minor injuries or joint overload. In the case of joint pain, compresses with:
- Cabbage – crush the cabbage leaves with a pestle and refrigerate. Place the leaves on your knee so that the cabbage juice flows down onto the sore spot.
- Apple Cider Vinegar – Vinegar wraps are also good for fighting joint pain. Just dip a cotton ball or a dressing in apple cider vinegar and put it on the sore spot. You can buy organic apple cider vinegar from the Szczepanówka farm HERE.
- Grated horseradish – you can compress freshly grated horseradish root.
4. Wear stable shoes
Avoid stumbling and slipping when your knees need a break. Protect slippery places, e.g. shower tray with an anti-slip mat. Every day, remember about footwear with an appropriate tread.
5. Use crutches if you need to
If knee pain is preventing you from moving normally, feel free to use crutches, a cane or a walker. Remember that your support has a height adapted to your height and that the tires prevent it from slipping on the surface.
6. Take care of your body weight
Obesity and overweight can have a very negative effect on the condition of your joints. Each extra kilogram puts additional strain on them and may cause more pain.
7. Consider acupuncture
This is one alternative that can help a lot with knee pain. Perhaps it will help you deal with pain or injury faster. Always choose licensed alternative medicine specialists.
8. Stretch regularly
Stretching can be an extremely helpful habit if you suffer from knee pain. Tense muscles can lead to painful injuries. Use the advice of your physical therapist to stretch them properly.
9. Use cold or warm compresses
Many ailments can be reduced by applying temperature therapy. Warm compresses made from a soaked towel can quickly relieve pain and joint strain. Cold ones will work well in the case of swelling. Do not apply heat therapy when the joints are swollen. Try Visiomed Knee Compress available at Medonet Market.
10. Choose a safe sleeping position
The position in which you sleep is of great importance, you spend many hours in it, which can significantly affect the severity of the pain in the knee. If you sleep on your side, make a small pillow between your knees. Remember not to prop your knee with a pillow when you sleep on your back. When you wake up, you may have trouble stretching your leg.
11. Use an orthosis
Bandaging an injured knee with an elastic band is one of the old ways to relieve joint pain, but a much better solution is to use soft othosis, which will not restrict movement too much and stay in place. You can buy orthoses and bands at most pharmacies and medical stores or with rehabilitation equipment. Remember to try on the headband before buying, it should not squeeze your legs too tightly and impede blood circulation.
12. Do not overload your joints
If your knees hurt, try not to put additional pressure on them. Avoid climbing stairs or exercising with weights or jumping jacks. In case of problems, reach for the overload poplar liniment available in a 60 ml container.
13. Wear appropriate insoles in your shoes
Ask for correct posture and support at all levels. All joints in the lower extremities are interdependent. If you position your foot incorrectly, your way of walking will affect your knees and even your hips. Shoe insoles can help to ensure that the arch of the foot is raised properly. You can buy them at almost any drugstore. FootWave dynamic orthopedic insoles are also available at medonetmarket.pl.
14. Do not wear worn-out shoes
This is another sin that causes your feet to become incorrectly positioned when you walk. The shoes you are wearing must not be too big or too small, nor worn and warped. All of this is affecting your joints.
15. Visit an orthopedic surgeon
If the pain does not go away after a few days, or if there are other symptoms, or the situation even worsens, make an appointment with an orthopedist. Perhaps the injury is more serious than you thought and you will need medical attention.
When to see a doctor:
In some cases, do not delay the visit to a specialist, make an appointment to see a doctor if:
- you cannot put your weight on your knee,
- you feel your knee is unstable
- you have a clear swelling or puffiness,
- you are unable to fully straighten or bend your knees
- you see a clear deformation,
- you have a fever, in addition to redness, pain and swelling in your knee
- the pain is very severe or it gets worse over time.
We encourage you to listen to the latest episode of the RESET podcast. This time we devote it to the diet. Do you have to stick to it 100% to stay healthy and feel good? Do you really have to start every day with breakfast? What is it like with sipping meals and eating fruit? Listen: