Knee pain is one of the most common medical complaints in existence and it usually arises from continual attrition of the knee joint. This condition can be experienced by both the young and old, but women are more susceptible to it than men. The discomfort it triggers originates from the bony structures and tissues, which make up the knee joint. This includes the femur, fibula, tibia, tendons, cartilage and ligament. Let us now look at some of the causes for knee pain that are prevalent.
Injuries - Any injury sustained by the knee can adversely affect the ligaments, tendons and even fluid filled sacs, which encompass the knee joint.
Common causes of knee pain
Arthritis: Some types of arthritis conditions can also cause knee pain. Some of the most notable of these are rheumatoid arthritis, osteoarthritis, gout and septic arthritis.
Anterior cruciate ligament (ACL) injury: The ACL is among the 4 ligaments that join the shinbone to the thighbone, and any injury to it can trigger knee pain.
Fractures: The bones forming the knee, not excluding the kneecap, can break off during automobile collisions or even great falls, causing knee pain.
Knee bursitis: Some types of injuries can trigger the inflammation of the bursae. These are the diminutive fluid filled sacs that provide cushioning to the exterior part of the knee joint. Their primary function is to facilitate for smooth gliding of tendons and ligaments over this joint.
Mechanical causes of knee pain
There are also mechanical causes for knee pain like the iliotibial band syndrome. The iliotibial band is a tough band of tissue, which stretches from the outer region of the hip to the outside knee. This condition causes this band of tissue to be taut and run against the exterior part of the femur, triggering pain.
Let us now review some of the top ten home remedies for knee pain you could have recourse to if you experience this condition.
1. Cold presses
The application of cold presses to the affected area is one of the simplest, yet highly effective means of alleviating knee pain and minimizing the swelling that accompanies it. Applying blocks of ice constricts the blood vessels, which in its turn, minimizes blood flow. This can significantly alleviate pain.
2. Apple cider vinegar
Apple cider vinegar is another excellent home remedy to deal with knee pain. Its alkalizing effects enables it to dissolve mineral accumulation and even toxins lodged in the knee joint. The application of apple cider vinegar can also restore lubrication to the knee joint that facilitates for heightened mobility.
3. Cayenne pepper
Cayenne pepper possesses a compound known as capsaicin, which is a noted painkiller. The natural analgesic properties of this compound can affect a warm sensation on the affected area; thereby alleviating knee pain.
Ginger is yet another example of the best ten home remedies for knee pain that will be reviewed here. Its effectualness stems from its potent anti-inflammatory compounds, which can greatly minimize pain and swelling of the knee.
This is among the most effective natural diet/herb for knee pain currently in existence. Turmeric possesses a chemical called curcumin that delivers first rate anti-inflammatory and antioxidant properties which can substantially alleviate pain. This herb has also been shown to impede the progression of rheumatoid arthritis that as you remember can trigger knee pain. A report from National Center for Complementary and Alternative Medicine (NCCAM) attests to this.
Lemon is another efficient home remedy for arthritis induced knee pain. Its citric acid content can serve as an ideal solvent for uric acid crystals that cause gout.
7. Mustard oil
Gently massaging your knee with warm mustard oil can minimize inflammation, enhance blood flow and ultimately alleviate pain.
Besides these natural diet/herbs for knee pain, there are also great stretching and strengthening exercises to manage this condition. Let us briefly look at the top 3.
8. Hamstring curls
This movement involves facing and firmly holding on to the back of a chair. Then lift your right leg and begin to move it upward to your backside. Ensure that you don’t lift it at an angle greater than 90o. Hold this position for no more than 5 seconds, prior to lowering the leg and switching the movement to the other one, with a maximum of 10 repetitions for each.
9. Straight leg lifts
Lie on your back and proceed to bend one leg while the other lies straight. Next, lift the bent leg several inches away from the ground and then flex your thigh muscles. Hold this position for no more than 5 seconds and then lower the leg and repeat the movement for the other. Perform at least 10 repetitions for each leg.
10. Wall squats
Stand upright with your back against a wall. Your feet should be parallel to each other, 2 feet away from the wall and hip width apart. Now start sliding gently down the wall until you’re almost in a seating position. Hold this stance for not more than 10 seconds, prior to gently rising up until you’re again standing upright. Repeat this movement 10 times.