Whether it is a sudden resurfacing of an old injury, a temporary twitch in the muscle, or that post-workout soreness – knee pain can bring your life to a halt. This unbearable pain in the largest joint of the body can either last for some hours or may take some days to go. In such a condition, it becomes necessary to figure out the underlying reason behind the intense pain.
Coming to the causes of knee pain, there could be many causes for your going week in your knees and feeling that extreme pain. Some of the most obvious reasons would include a lack of calcium, Vitamin D, and iron. Deficiency of Vitamin D has been often subjective for hindering optimum bone strength.
However, if you are suffering from such intense pain, here are some effective tips that can help you prevent this unbearable knee pain.
Stay Active with Strengthening Exercises
Exercise may be the last thing you want to do when your knees hurt. Exercise helps boost your energy. It has the power to strengthen your muscles and bones, and help keep your joints flexible. Try to incorporate resistance training to build stronger muscles. As stronger muscles help you protect your joint for any kind of injury.
However, maintaining a healthy weight can also help to relieve stress on painful joints.
Posture & Support Care
Measures that can help to reduce knee pain include:
- Try to avoid low chairs and couches that you sink into
- Sit on a pillow to raise your seating level
- Check if you have a good sitting posture, without slouching or leaning
- Wear supportive shoes and avoid those with broken arches
- Avoid prolonged sitting without moving, as joints may become stiff and painful without movement.
Heat & Cold Therapy
To reduce pain and swelling, apply a cold pack to your knee. And if you want to help keep the joint from stiffening up use a heating pad. Alternate between cold and hot for 24 hours after an injury.
Apply some Essential Oils
Massage oil with orange and ginger can relieve both pain and function in patients with mild pain due to osteoarthritis. Putting an ointment containing ginger, mastic, cinnamon, and sesame oil had a positive impact on pain, stiffness, and range of motion.
Eat Healthy Foods
Weight control is essential if you suffer from knee pain. The closer you are to your perfect weight the easier it will be on your knees to bare that weight. Even just dropping a few pounds will make a huge difference if you are overweight. Reducing refined sugar, wheat, and carbohydrates from your diet is a great place to start. Try to consume entirely organic foods as much as possible. Including powerhouse anti-inflammatory foods such as tuna, salmon, carrots, beets, leafy green veggies, apples, blueberries, pineapple, honey, broccoli, celery, and bone broth.
Ditch the Heels – Find Good Footwear
If you are suffering from even minor knee pain you must avoid wearing sandals, boots, boat shoes, high heels, or Crocs. As these types of shoes are lacking ample support, they can increase not only knee pain but also hip and back pain.