Knee pain is a very common medical condition which you might experience due to weakness in bone structure. Pain is the knee can be due to the constant pressure and stress your knee joints go through during your day to day activities. Knee joint pain can be temporary or permanent depending on the type of injury in your ligament. Contrary to the common belief, not only older people but young adults and children are also vulnerable to knee joint pain. Swelling generally occurs if there is an accumulation of fluid in or around the knee joint. The treatment for knee joint pain and swelling depends on the cause of pain. If knee pain is severe and persistent then you need to see a doctor immediately. Moderate pain can be treated at home with some simple home remedies. Before starting the treatment, one must understand the exact cause of knee pain and then you can proceed with treatment as per your condition. Let’s find out some common causes of knee joint pain:
Causes of Knee Joint Pain
- Osteoarthritis: It is a type of disease which results due to break down of joint cartilage and underlying bones. This condition occurs when the flexible muscles at both the end of bones wear down.
- Tendinitis: It occurs when there is an inflammation or irritation in the tendon (a thick fibrous cord which attaches muscles to the bone.) This condition is characterized by pain and tenderness around the joint. Pain occurs generally in front of the knee which gets worse while climbing or taking stairs.
- Bursitis: Bursa is a sac which holds the fluid underneath your skin above the knee. It prevents friction between the joint. Overuse or repeated bending and kneeling can cause inflammation of bursa which leads to pain and swelling. This condition is also known as ‘Preachers knee’.
- Chondromalacia patella: It is also known as ‘Runner’s knee’. It is a condition which arises when the cartilage on the undersurface of the patella (Knee cap) gets damages. This condition is common among young individuals and athletes.
- Gout: It is a painful form of arthritis, often accompanied by swelling, red and stiff joints. This condition arises due to the accumulation of uric acid in the body. Uric acid is formed when a substance called purines breaks down.
- Baker’s cyst: Baker’s cyst is also known as popliteal cyst, a condition which arises due to the tear in cartilages or arthritis. This causes your knee to produce more fluid and the accumulation of synovial fluid behind the knee causes Baker’s cyst.
- Rheumatoid arthritis (RA): Rheumatoid arthritis is a condition in which the body’s immune system attacks its own tissues and joint. It affects the joint lining which causes pain and swelling in joints. RA caused joint damage on both sides of the body. For example, if one joint of your right arm is affected then the same joint of the left arm will also be affected.
- Kneecap Dislocation: This condition arises due to dislocation of your kneecap as your kneecap slides outward due to a sudden change in the position of the leg or due to trauma. Doctors call it ‘Patellar Dislocation’
- Meniscus Tear: This condition arises when there is a tear in the cartilage due to injury. The rough edges of the cartilage get stuck in the joint and cause pain and swelling in the joints.
- Torn Ligament: In this condition, one of the four ligaments of the knee get torn.
How to Treat Knee Pain at Home?
1. Weight Loss and Diet
Obese people are at higher risk of developing knee pain and carrying extra weight puts more pressure on your legs especially your knee. Extra weight increases inflammation throughout the body, which affects the knees, causing knee joint pain and swelling. You can reduce your weight by eating healthy and balanced food which will help to cut off those extra calories and help in weight loss. Your diet should be rich in fiber and low in fat. Try to include fresh fruits and veggies as much as possible in your diet.
2. Physical Activity
Exercise or physical activity is beneficial for people with knee pain. Physical activity is very necessary for healthy cartilage tissue. Exercise helps to strengthen the muscles of the legs which is very beneficial for knee joints.
3. Aromatherapy
Essential Oil may help to reduce knee pain and swelling to a considerable extent as it has got anti-inflammatory properties. In a study, it is suggested that massaging your knee with oil containing ginger and orange help to reduce knee pain as massaging with this essential oil helps to soothe the muscles of the leg and reduces inflammation in the soft tissues of the knee.
4. Massage
You can do self-massage regularly to get relief from knee pain. Self-massage is applying various massage strokes on your body’s soft tissue for therapeutic purpose. Massaging the thigh muscles will be helpful in effectively treating knee pain and stiffness of the knee joint.
5. Acupuncture
Research shows the knee joint pain can be treated effectively by performing acupuncture on the affected part. This method is quite beneficial for people suffering from arthritis as it is risk-free. Acupuncture involves inserting hair-thin needles into your skin on the affected part to alleviate knee pain and inflammation.
6. Heat and Cold
Alternatively using heat and cold treatment can be effective in reducing stiffness and pain:
Applying hot water bags on the affected area helps to lubricate the joint and reduce stiffness.
A cold compress or applying ice wrapped in a cloth on your knee joint can help reduce pain and inflammation.
7. Tai Chi
Tai Chi is an ancient form of martial arts practisedthe by Chinese for defence training as well as for health benefits. Tai Chi if performed correctly is very beneficial for your health. Studies have shown that there is a drastic improvement in knee pain of people who regularly performed Tai Chi as it improves physical function and knee healing. Performing Tai Chi helps regularly gives you perfect alignment and whole body connectivity.
8. P.R.I.C.E.
Protection, Rest, Ice, Compression and Elevation. Along with taking care of a stressed knee through rest, ice, compression and elevation, you also need to protect your knee joint from any further injury caused by external factors. Together these are known as PRICE. If you have a minor sprain or pain caused by soft tissue injury- Protection, Rest, Ice, Compression and Elevation may help to treat if effectively.
- Rest: Having adequate rest will give the muscles and tissues time to heal and also protection from any further injury. But having no physical activity is not advisable as it worsens the situation by causing stiffness in joints.
- Ice: Applying ice on your knees can help reduce pain and inflammation. Wrap it in a cotton cloth and apply it for 15 minutes several times a day on the first day of injury. Never apply ice directly on any injured body part as it will worsen the situation.
- Compression: Compression with knee support will be beneficial, but the knee bandage should not be tight.
- Elevation: Keeping your legs raised above the heart level will help in increasing blood circulation, thus reducing pain and swelling.
9. Tulsi or Holy Basil
This noble plant is very beneficial for treating arthritis as it has got anti-rheumatic (joint pains) and antispasmodic (muscle spasms) properties. It is very effective in treating joint pain. Tulsi is high in antioxidants and anti-inflammatory properties which help to reduce pain and inflammation in the knee joints.
10. Ginger
Anti-Inflammatory properties of ginger help to relief from pain and show improvement in knee function. Ginger helps to reduce pain and stiffness in the knee joint of people suffering from osteoarthritis. Ginger has an anti-ulcer, anti-inflammatory and analgesic property which makes it very effective in treating joint pain, stiffness, swelling and inflammation.
11. Turmeric
Turmeric exhibits antiseptic, anti-inflammatory and other healing properties which make turmeric good for treating joint pains. You can have ½ teaspoon of turmeric powder mixed with milk before going to bed. Alternatively, you can also make a paste of turmeric and apply on the affected part. This helps to reduce joint pain and speeds up the healing process.
12. Lemon
Lemon is also known to be very beneficial in treating joint pain as well as pain in arms and legs, as it has anti-inflammatory properties. The peel of Lemon is fully packed with essential oils which help to soothe the blood vessels. Drinking a glass of Lemon Water is equally beneficial as it helps to dissolve uric acid, thus giving you relief from joint pain and swelling.
Here we have discussed some home remedies for treating minor pain and swelling in knee joints. But if the pain is increasing day by day, is persistent and hindering your day to day activities then you need to consult a doctor immediately.
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