Knee pain is a common complaint (use ailment) amongst the elderly, however, no one is immune to it. Though there are different causes for it, knee pain may leads to a compromised lifestyle. In most cases, it can be managed with pain relief ointments and self-care. However, there are some situations where doctors may suggest physiotherapy or knee braces. If you are suffering from chronic knee pain, you should consult your physician.
What causes knee pain?
Some common causes of knee pain are injuries (such as fractures, tendonitis, etc.), mechanical problems (such as obesity, hip/foot pain, dislocated kneecap) and different types of arthritis.
Symptoms of knee pain
Knee pain can be mild or severe, depending on the root cause; however, the signs and symptoms remain the same.
Popping or crunching sounds during knee movements
Swelling and stiffness
Redness around the knees; they also feel warm to the touch
Inability to fully straighten your knee
How to treat knee pain at home?
There are proven home remedies and self-care measures that help you lower and manage knee pain.
1. Strengthen your knee muscles through simple daily exercises:
Here are some strengthening exercises which you can try:
Straighten and raise a leg while you are sitting or lying down.
Place one foot up on a step, then the other and step down.
Repeat the step-ups for a few minutes.
Sit on a chair for a minute and then stand and sit down again.
Follow these steps in a controlled manner without any support.
2. Maintain a healthy diet:
Excess weight or obesity is a common reason for knee joint pain.
Thus, eating well and maintaining a healthy weight is extremely important.
Cut back on processed food and artificial drinks, and follow a diet that is:
high in fresh vegetables, fruits, and fibre
low in meat, animal fat, and other saturated fats
3. Avoid common posture mistakes:
Sitting in a poor or incorrect posture affects not only your neck and back, but also your knees.
Avoid sitting in ‘sink in’ low chairs and couches
If necessary, sit on a pillow to raise your seating level
Always sit in the right posture without leaning or slouching
Avoid being in the same position for a longer period as this will make your joints and muscles stiff and painful
4. Apply hot and cold therapy
Hot and cold temperature therapy is the most common and proven technique to lower joint and muscle pain. While this home remedy is commonly used for lower back pain, doctors also recommend this therapy to reduce the joint pain caused due to arthritis.
Use hot water or warm cloth around your knee areas. The heat helps relax your muscles and reduce stiffness.
Then, use ice cubes wrapped in a cloth or frozen peas bag on the affected area to reduce swelling and pain.
While this is a proven technique, don’t forget to test any hot item before you start with it, especially if you are going to use it for an older person.