5 Tips for Treating Knee A Home-Based Pain that is Easy to Apply

5 Tips for Treating Knee A Home-Based Pain that is Easy to Apply

The knees are composed of various types of joints and bones that facilitate foot movements. That's why when you're experiencing knee pain, whether it's due to inflamed joints or sprains, you have difficulty walking or running. Now, while you get the right medical care, there are various ways to treat sore knees that can be done at home.

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Various options for treating knee pain at home

Treatment for a sore knee can not be arbitrary. If the case is quite severe, medical treatment is the best route. Conversely, if the cause of knee pain is still mild and not too dangerous, you can restore knee function by applying simple home remedies.

Here's a series of ways you can do:

1. Use a hot or cold compress pillow

Hot and cold compresses are more often used to treat pain in the waist or back. But this method is also safe to use to help relieve pain in the knee and the area around it.

The reason is because the effect of heat temperature can relax muscles and joints in the knee so that it can reduce stiffness that causes pain. While the cold sensation of ice packs can reduce swelling, inflammation, and pain.

You can use hot compresses from heating pad, or cold compresses from ice cubes that have been wrapped in cloth in turn.

2. Use natural ingredients

A study published in the Pakistan Journal of Biological Sciences, found that ointments containing various natural ingredients from cinnamon, ginger, sesame oil, and mastic had a treatment effect that was not much different from over-the-counter pain relievers. .

How to treat other painful knees, you can use natural ingredients that are processed by yourself. Take for example, tea made from ginger or ginger root itself. Uniquely, research from the New England Journal of Medicine, proves that the natural content of ginger combined with prescription drugs from doctors, can reduce knee pain due to arthritis.

In addition, you can also use the benefits of essential oils. Yes, essential oils that contain ginger and oranges can be used as a massage base oil to help reduce pain while increasing knee function due to osteoarthritis.

3. Do strength training 

Having knee pain, does not mean you have to avoid physical activity. Doing activities that involve knee motion will help maintain healthy cartilage tissue, while strengthening the muscles and joints in the knee.

With a note, the activities you do are still mild so it won't burden your knees. For starters, you can start with aerobic exercise done in water. This exercise also involves a lot of muscles in the body, but does not put too much pressure on the knee.

Or other options as a way to treat knee pain, can be through simple exercises at home. For example, by sitting and waking up repeatedly for about 60 seconds. No need to be too fast, the important thing is that you are able to control the movement properly.

4. Provide light massage 

When the knee is hit by pain, giving a little light massage is considered to help reduce the level of pain. As a safe step, the American Massage Therapy Association (AMTA) recommends how to treat a sore knee with the right massage:

• You must do it in a sitting position while straightening both knees and legs.
• Fist both hands, then gently tap the upper, lower, and middle thighs. Repeat this 10 times.
• Then use four fingers (except the thumb) to gently pat your knees up and down. Do it 5-8 times to all parts of the knee.
• Place your palms right above your thighs, then massage the thighs, knees, then back to your thighs, slowly while giving a little pressure.

Overall, massaging the thighs with moderate pressure can have a positive effect on the knee.

5. Apply proper rest and protection to the knee remember dreams 

The most important of all treatments to relieve knee pain is to provide protection to the knee to prevent injury and more severe pain. Not only that, you are also advised to get enough rest to accelerate the healing process of all the tissues in the knee and its surroundings.

Keep in mind, rest does not mean you have to stop daily activities as usual. It's just that, reducing the first to do activities that tend to be heavy for a while until the function of the knee has recovered.