Extreme heat or cold temperature helps with inflammation. So, you can use ice and heat to treat your knee depending on the type of knee pain you are experiencing. The heat helps improve lubrication and relax muscles, reducing stiffness. Use a warm pad or hot water bottle and place it on your knee. If your knee is inflamed, use cold compressions. Wrap ice cubes in a cloth or plastic bag and place it on the knee.
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24 Hours to Improving Knee Pain
The Advanced Physicians Team • July 15, 2022
24 Hours to Improving Knee Pain
Did you get an injury, or do you suffer from an underlying medical condition that causes knee pain? Knee pain can be debilitating and interfere with your daily activities. Fortunately, there are some measures you can take to improve knee pain within 24 hours like;
Ice and Heat Compression
Physical Activity
Your knee pain could be intense, and you might resort to resting or reduced physical activity to reduce the pain. However, resting could cause more harm than good. Relieve the pain by engaging in physical activity. Try mild exercises like swimming or walking. Physical activity will boost the condition of your cartilage tissue. It will also strengthen the leg muscles and reduce knee pain.
Massage
Self-massage can help relieve knee pain. Seat and have your knees pointing forward, with your feet flat on the ground. Then, close your hands into fists loosely and tup the upper, lower and middle thigh with both hands ten times. Place the heel of the hand on the thigh and glide it to the knee. Release once you reach the knee and repeat five times.
Use four fingers to press into the knee tissue as you move up and down four times. Repeat this process around the knee. Use the palm of your hand on the top thigh, glide down to the knee, and back on the outer thigh. Relaxing your thigh muscles can benefit the knee.
Eating Anti-Inflammatory Foods
Watch your diet when dealing with knee pain or an inflamed knee joint. Eat anti-inflammatory foods and fruits. Choose vegetables and fruits high in phytonutrients and antioxidants like vitamins C, D, E, and selenium. Eat foods high in omega-3 fatty acids as they are anti-inflammatory.
Wrap a Bandage
If you have recently injured your knee, wrapping a bandage around it can help reduce the swelling. When wrapping, avoid making it too tight, as it could cause the area below or above the wrapping to swell due to poor circulation. Additionally, tight elastic bandages can increase pain and cause numbness, a tingling sensation, or swelling around the area. Remember, the bandage only helps to reduce the swelling, so you can massage the knee with the bandage using the process above.
Stretch
Gentle and progressive stretching helps improve circulation, increasing blood flow to the knee, flushing toxins, and boosting nutrients and oxygen to the knee, offering some relief. Stretching will also increase flexibility as the gentle movement will take you through a range of motions, easing the pain.
Apply Herbal Ointment
Herbal options like cinnamon, sesame oil, ginger, and mastic have pain-relieving effects. Get herbal ointments over-the-counter, or juice ginger and cinnamon to make a paste, then apply the paste on your knee and rub gently. After ten minutes, wipe out the paste.
See a Chiropractor
If you have been trying the above remedies and your knee pain persists, it could be time for professional help. They offer different chiropractic treatments for knee pain which can reduce and eliminate the pain. A chiropractor can tailor the treatment plan to suit your knee pain, depending on the cause.
Bottom Line
Knee pain can cause a limited range of motion and decreased quality of life, which can worsen if you don’t take action. Try the above remedies, and seek medical attention if your knee pain is severe.
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