Arthritis is inflammation of one or more of your joints. Pain, swelling, and stiffness are the primary symptoms of arthritis. Any joint in the body may be affected by the disease, but it is particularly common in the knee.
Knee arthritis can make it hard to do many everyday activities, such as walking or climbing stairs. It is a major cause of lost work time and serious disability for many people.
How improve better relieve knee pain?
1. Lose Weight
Every pound you lose is less stress on your knee joints. On level ground, every step you take puts pressure on your knees equal to one and a half times your body weight. Add stairs, and the pressure on your knees increases to double or triple your body weight. That’s why it’s important to lose weight if you’re overweight, and to maintain a healthy weight once you get there. Losing weight also makes it easier to be active, and staying active is better for your knee joints than sitting still.
2. Exercise Regularly
People with osteoarthritis of the knee often shy away from exercise because it can hurt, but being fit aerobically and maintaining muscle strength is very important to avoid muscle atrophy that can make symptoms worse.
3. Stretch, Too
Gentle, progressive stretching can improve blood flow and flexibility to stiff joints. Improving blood flow helps flush the joint and surrounding tissues with the delivery of oxygen and nutrients and the removal of breakdown products.
In addition, gentle movement that takes you through a range of motion, such as the practice of tai chi, may help ease knee osteoarthritis pain. Tai chi also makes the list of the American College of Rheumatology recommendations for managing knee arthritis.
4. Eat a Healthy, Anti-Inflammatory Diet
Osteoarthritis also involves inflammation of knee joints, so it seems prudent for people to eat a diet that reduces inflammatory markers. Choose a variety of fruits and vegetables that are high in phytonutrients, including inflammation-fighting antioxidants like vitamins C, D, and E, and selenium. They’re also low in calories, so a diet favoring them helps you lose weight. Add cold-water fatty fish, such as salmon, tuna, mackerel, and herring, to the menu. They’re high in omega-3 fatty acids, which also have anti-inflammatory properties.
5. Use Ice and Heat Therapy
Ice is mother nature’s anti-inflammatory. Ice can be good at the end of a long day if your knee becomes inflamed, whereas heat is good for warming up your knee in preparation for an activity. Never apply ice directly to your skin; always place a towel on your skin before applying the ice to your knee.
6. Physical Therapy
Physical therapy can be another effective option for people looking for relief from knee osteoarthritis.
One some Study evidence on the benefits of physical therapy for people with osteoarthritis of the knees and hips, and especially as an option to consider before any contemplation of surgery. And beyond just pain management, the authors noted an overall improvement in patients’ health and quality of life.
7. Recruit an Occupational Therapist
An occupational therapist can suggest ways to minimize stress on your knees as you go about your daily routine.
One strategy that can ease joint strain: Always sit in a chair that has arms; that way, you can push off them when you stand up. Your occupational therapist can also recommend assistive devices that make it easier to stand up, like kneelers.
8. Lower Your Stress Levels
Stress can worsen plenty of chronic conditions and knee osteoarthritis is no exception. Which then increases the perception of pain. And that, can trigger frustration and even depression.
To break the cycle, try to find a relaxation therapy that fits your lifestyle. Deep breathing (slow inhalations, followed by slow exhalations), meditation, progressive relaxation, and yoga can all help ease your stress levels and make it easier for you to stay relaxed.
9. Get Massage Therapy
Massage therapy can help reduce knee pain, at least in the short term, according to a research review. And another study found that people noticed a reduction in their symptoms, felt more relaxed, and experienced improvements in their quality of life.
