Knee pain can limit mobility and have adverse repercussions for other joints in your body, often stemming from wear-and-tear on cartilage within the joint that causes bones to rub together. Strengthening exercises for both your knees and surrounding muscles, combined with maintaining a healthy weight to alleviate pressure, can help relieve knee discomfort. Here are the seven ways to help you reduce knee joint pain naturally
Omega-3 Fatty Acids
The knee is the largest joint in your body, connecting the thigh and lower leg. It supports much of your weight and is particularly vulnerable to injury.
Polyunsaturated omega-3 fatty acids are well-known for their anti-inflammatory and cartilage-protecting benefits, making them an essential addition to oily fish, chia seeds, flaxseeds, and walnuts.
Omega-3 fatty acids cannot be produced naturally by our bodies; we must consume them through food or supplements. Unfortunately, most people consume too many omega-6 fatty acids, which compete with omega-3s for digestion in the digestive tract and cause issues with absorption.
Hyaluronic acid injections may provide relief for painful osteoarthritis by replenishing joint-cushioning fluid. Other remedies for relief can include nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen, heat or cold compresses, physical activity, stretching, and massage.
Antioxidants
Antioxidants provide the body with its natural defenses against oxidative stress, which causes free radical reactions that cause pain. A diet rich in antioxidants may reduce inflammation and slow osteoarthritis’s progression.
Try eating fruits and vegetables that are full of antioxidants, such as spinach, kale, berries, dark cherries, tomatoes, and red peppers. Orange, pineapple, and carrot juices contain plenty of vitamin C, which may help reduce knee joint pain and discomfort; tart cherry juice may be particularly effective against gout attacks.
Avocados contain heart-healthy monounsaturated fats and the anti-inflammatory compound oleocanthal, similar to ibuprofen in its anti-inflammatory effects. Turmeric contains curcumin – another natural anti-inflammatory spice – which can reduce pain and improve flexibility for people living with knee osteoarthritis.
Apple Cider Vinegar
Some individuals claim that drinking small doses of apple cider vinegar helps alleviate arthritis symptoms; however, scientific research does not support this claim. Furthermore, apple cider vinegar could potentially interfere with certain medications (diuretics in particular), so it’s wise to consult your physician before initiating this treatment plan.
Vinegar is created by fermenting crushed apples with yeast and sugar into alcohol, then further fermenting this product to produce acetic acid during its second fermentation stage. Acetic acid contains probiotics, which may improve gut health and immunity, as well as antioxidants, which combat inflammation.
Assimilating apple cider vinegar into your diet is one way to reap its many advantages. Bone broth, rich in acetic acid and other nutrients, may also relax tense muscles and relieve knee pain.
Epsom Salt
One of the best home remedies for knee pain is taking an Epsom salt bath, according to Arthritis Foundation research. This simple remedy can ease muscle soreness while increasing functional performance – just add two cups of Epsom salt into a warm bath and relax for 15 minutes!
Epsom salt contains magnesium sulfate, which has been found to promote healthy muscles and skin, as well as providing anti-inflammatory benefits. If you can’t take a bath, massage the knee joint area using warm mustard oil instead.
Ice packs can also help relieve knee pain and swelling by being applied several times daily for 10-15 minutes to the painful area, helping reduce inflammation while improving blood circulation.
Turmeric and Ginger
Ginger and turmeric (Curcuma longa) are two well-known kitchen spices recognized for their anti-inflammatory properties, often combined in Ayurvedic practices and taken either alone or as supplements.
One study demonstrated that curcumin supplements significantly decrease knee pain and improve function in people living with osteoarthritis compared to a placebo treatment, and may enhance its effect on osteoarthritis symptoms. Black pepper and gingerols present in ginger were found to help the body absorb curcumin more effectively and further boost its effects against symptoms associated with this condition.
These spices are both rich in magnesium, which is known to alleviate muscle tightness and joint stiffness. A magnesium supplement or increasing your intake of foods rich in this mineral can provide some relief; massage therapy may also provide therapeutic benefits by improving circulation and relieving tension from joints and muscles.
Getting Plenty of Rest
The knee is one of the largest joints in our bodies and bears much of our weight as we move. Unfortunately, however, it also moves more frequently than any other joint in the body, leading to it often being injured and experiencing temporary (acute) or long-term (chronic) discomfort.
Relaxation can reduce pain, stiffness, and swelling in the knee. Apply ice to reduce inflammation; just make sure not to wrap it too tightly, as that could cut off circulation.
Simple workouts like walking or swimming can also aid in strengthening the knee muscles. Ancient therapies like Tai Chi can help improve balance and flexibility, hence reducing knee pain. Losing excess weight can also relieve a significant strain on the knees. In addition, whole foods, fish, and nuts can also help in lowering the pain levels.
Stretching
Knee stretching exercises, carried out consistently, is one of the most effective ways to improve flexibility and maintain knee health over the long term. Chronic inflammation and pain, along with arthritis in extreme cases, can develop when the muscles are overcontracted, overexerting the force of the muscles on the tendons that attach to the kneecap.
Particularly, knee pain is often associated with having shortened hamstrings. Try this stretch: stand, facing a wall with palms resting on it while one leg is extended to the rear and raised as high as possible. Stay in the position for 30 seconds, then do the same on the opposite leg. Perform the same with both legs as well.
The stretch response not only fosters flexibility but also helps in pain relief by enhancing endorphin response. Endorphins are the body’s natural pain killers, so this is useful in osteoarthritis, where the degeneration of cartilage results in stiff, painful joints.
Conclusion
With the right approach, reducing knee joint pain doesn’t have to be debilitating. Natural remedies, minimalistic lifestyle modifications, and easy-to-do exercises may be able to ease discomfort and increase mobility. Always keep in mind that accumulation of minimal, daily practices is the difference between a passive and an active life, stronger and weaker joints.