Knee pain due to osteoarthritis is a common condition that affects millions of people worldwide. It is a degenerative joint disease that primarily affects the knee joint, causing pain, stiffness, and reduced mobility. Also known as degenerative arthritis or wear-and-tear arthritis, osteoarthritis is the most common form of arthritis and is more common in older adults.
What ways help to improve knee pain?
1. Rest your knee
Giving your knee a break from intense activity is the first step to recovery.
Avoid activities that strain your knee to allow it to heal and reduce inflammation.
2. Ice and Heat Therapy
Use an ice pack for injuries or swelling. Ice helps reduce inflammation by numbing the area and minimizing blood flow.
Apply ice for 15 to 20 minutes every 3 to 4 hours for 2 to 3 days or until the pain is gone. Cover your knee with a towel before icing to avoid frostbite.
Heat is best for chronic pain or stiffness. It relaxes muscles, improves blood flow, improves lubrication, and eases tension around the knee.
Use a heating pad or warm compress.
A some study indicated that thermotherapy and cryotherapy are effective in reducing pain.
3. Ginger and Turmeric
Ginger contains many phenolic compounds, such as gingerol, shogaol, and paradol, which exhibit antioxidant, anti-tumor, and anti-inflammatory properties.
Curcumin in turmeric has proven therapeutic effects, and its antioxidant properties help manage chronic inflammation diseases.
A some study found that taking 1 gram of ginger extract daily for 3 months helped reduce inflammation in people with OA.
Research noted that turmeric extract may be as effective as anti-inflammatory medications like ibuprofen and aspirin.
Both ginger and turmeric can be consumed fresh, dried, or ground and added to dishes, tea, or supplements.
4. Apple Cider Vinegar Soak or Compress
There is no proof that apple cider vinegar (ACV) helps with arthritis, even when used in wraps. However, if your skin can handle it, trying it will not cause harm.
Testing a small patch first to check for any reaction. If okay, soak a cloth in 1 cup of water and one tablespoon of ACV as a wet wrap.
Add 2 cups of apple cider vinegar to a tubful of lukewarm water as a bath or soak. Soak for 15-20 minutes.
ACV may help reduce pain and inflammation due to its alkaline properties.
5. Epsom Salt Soaks
The magnesium in Epsom salt helps relax muscles, ease soreness, and reduce pain.
Adults should use 2 cups of Epsom salt per gallon of warm water and soak for at least 15 minutes.
6. Massage with Essential Oils
Gently massage your knee with diluted essential oils like:
Lavender: Reduces pain and promotes relaxation. A massage with lavender oil helped ease musculoskeletal pain and knee pain from osteoarthritis.
Eucalyptus: Helps with swelling and improves circulation. People who breathed in eucalyptus oil had less pain and lower blood pressure after the knee replacement.
Peppermint: Provides a cooling effect to ease discomfort.
Mix 10–15 drops of essential oil with 1 ounce (2 tablespoons) of carrier oil, such as coconut, almond, olive, avocado, or jojoba oil. Gently massage the mixture onto the areas where you feel joint pain.
7. Exercise and Gentle Stretches
Low-impact exercises like walking, swimming, water aerobics, or yoga can strengthen knee muscles and improve flexibility.
Always warm up before exercising and cool down after exercising. Stretch the muscles in the front of your thigh (quadriceps) and the back of your thigh (hamstrings).
A doctor or physical therapist can design suitable muscle-strengthening exercises to avoid overexertion.
8. Maintaining a Healthy Weight
Excess weight strains your knees, that people with a high body mass index (BMI) have a greater chance of developing OA than those with a low BMI.
Experts suggest losing weight can significantly reduce pressure on your knee joints, helping to prevent pain and long-term damage.
