How to Reduce Knee Pain


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An injury can happen to anyone anytime. Yesterday evening I saw my mother walking lamely. It took me no times to realise that she was suffering from knee pain. I took her to a doctor to know the reason for it.

knee pain

She had a minor sprain and the doctor gave her some pain killers. It was then I decided to know more about it. Afterall precautions at home would only help in the odd hours.

Causes of knee pain include injury, degeneration, arthritis, infrequently infection, and rarely bone tumors.

Tips to prevent/cure knee pain

•Application of ice and cold compresses is one of the most popular and effective home remedy for knee pain.
•Take steam baths on a regular basis to ease the knee pains caused by Arthritis.
•Manage your weight if you want to reduce the chances of knee pain.  There’s an inverse relationship between body weight and quadriceps muscle strength: the higher your body weight, the weaker your knee muscles.
•Wear comfortable shoes and avoid wearing heels as it encourages tight calf muscles, another common cause of knee pain. Also, avoid wearing a shoe with poor cushioning support for your arches and joints.

knee pain

•Prepare a paste by adding some castor, wheat and turmeric in goat’s milk or clarified butter. Apply this therapeutic mixture on the painful area to cure the pain effectively at home.
•Gently massage the affected area with warm olive oil, mustard oil or coconut oil two to three times per day to ease knee pain. Avoid heavy massage as it may further aggravate the pain.
•Avoid lifting heavy objects in abnormal postures as disproportionate weight distribution can bring about knee joint injuries.
•Avoid running or exercising on unequal surfaces making use of properly laid down tracks or flat surfaces in performing such physical exercises.
•Do sufficient warm up prior to involving on exhausting workout or physical activities. After completing the work warming down exercises should also be performed to lower the chances of injury.

Exercises to reduce knee pain:

Mentioned below are some exercises that you can do to stretch and strengthen the knee area.

•Chair knee extension: Sit on a chair and place your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 – 10 seconds and release. Repeat 5 times on each leg.

knee pain

•Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds and then return to starting position. Repeat 5 times on each leg.
•Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
•Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)

knee pain

•Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 – 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

Image source:  1, 2, 3, 4

Also read:
How to Treat Ankle Injury/ Sprain
How to Avoid Back Pain Problem
Stretching Body Exercises : Stretch All You Can
Harmful Women Fashion Trends
How to Wear High Heels
How To Do Weight Loss Exercises At Work
8 Tips to Prevent Foot and Heel Pain

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15 thoughts on “How to Reduce Knee Pain

  1. thanks Era, what a timing? am just back from the physio therapy session and this article!!!! do u know telepathy?

  2. Hi Era…
    Very nice article..I met an accident last year in the month of March while doing a TV show..lolssss… n got a fracture on my right knee…. n won’t blv that till date the pain is there… I m not able to walk more than 100 mtrs…even ppl say I dont walk properly…
    Thnks a lot for sharing this….

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  3. Hi Era,

    Nice article… imao cold compresses are very helpful… been suffering frm knee pain 4 last 2 yrs (high heels…)

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