Knee pain due to arthritis is a great discomfort that limits your physical activities. While there are certain medications that can reduce the pain, you might want to try the natural methods. Not only are these natural methods safe and effective, they also don’t cost too much. Here are some ideas.
- Engage yourself in physical activities. While this seems to be counterproductive, being physically active actually helps in reducing the incidences of knee pain. The logic behind this is this: physical activities strengthen the muscles and the tendons, keeping knee pain at bay. Of course, you have to choose your physical activities wisely. You need to avoid highly intense routines that will overexert your knees and can trigger knee pain. Choose instead low-impact activities such as cycling and swimming.
- Improve your diet. Your diet can also help reduce arthritic knee pain. Particularly, you need foods that are rich in omega-3 and have antioxidant properties. Omega-3 produces anti-inflammatory hormones and therefore alleviates pain. Foods with antioxidant properties, on the other hand, lessen inflammation. Omega-3 rich foods include mackerel, salmon, sardines, and flaxseeds, while cherries and berries are good examples of foods with antioxidants effects.
- Trim down your weight. Excess fat causes stress on your joints and weakens your muscles. This is why you need to reduce your weight. You can do this in two ways: exercise and diet. When you exercise, again, don’t overexert your joints and muscles. Choose exercise routines that are less intense. And when you plan your diet, make sure to include pain-relieving foods.
- Stretch your leg muscles. Regularly stretching will strengthen your leg muscles and help alleviate knee pain. Stretching routines include leg curls, leg lifts, and leg squats. You can do leg stretches twice a day, but make sure to do them only for a manageable period of time. If you force yourself to do them longer than your body can manage, you might trigger pain and worsen your condition.
- Take a walk. Walking eases arthritic pain away, according to a study. But not only does it reduce pain, it also fosters improved balance and a healthy heart. The walk exercise doesn’t have to be hours-long. In fact, walking for 30 minutes a day is enough to alleviate arthritic pain.
- Take dietary supplements. Dietary supplements for arthritic pain are growing in number. You can, for instance, take chondroitin. Naturally found in animals’ and fish’s cartilage, chondroitin helps address cartilage damage. Recommended daily dosage is up to 1, 200 mg per day. Glucosamine is another supplement that is widely used in the US. It repairs cartilages and is therefore used in addressing arthritis. The recommended daily dosage is up to 3, 000 mg a day.
- Use ice. Experts say that ice compress helps in reducing arthritic knee pain, as ice can lessen swelling. It is best to press ice against the knee for around 20 minutes. Make sure the ice is wrapped in a soft fabric.
Aside from the mentioned tips for pain relief, you might also want to try alternative methods such as herbs and acupuncture. But whatever method you want to try, consult your doctor first.