Four of the Best Natural Treatments to Relieve Knee Pain
Athletes of all ages often complain about knee pain. Many times, knee pain is due to an injury, but you don’t have to trip, fall, or have an accident for your knees to hurt. Common causes of problems with the knee include overuse, arthritis, osteoporosis and repetitive movements. If you can identify the underlying cause of the pain treatment is a bit easier. There are a few natural treatments that may be beneficial for relieving knee pain. Here are four of the top ways to alleviate it.
Ways to Relieve Knee Pain
- Balance Exercising and Recovery Time
Stiffness and weak muscles are tow of the primary causes of knee injuries. You need exercise to maintain healthy knees, but they also need enough rest to give them time to heal properly in between. If your knee becomes injured, you’ll need to take several weeks off from exercising to allow it to heal. If you take a few days off at the sign of weakness you can prevent a long recovery time. Simply reduce your mileage or the length of your workouts temporarily.
To protect your knees from injury, do some light warming up and stretching before an exercise session. Before running, biking, or other intense exercises walk a fourth of a mile. After you’re done with exercising give yourself enough time to recover. You’ll need a day or two to recover after intense workouts. If you suffer from chronic knee pain, try some lower impact exercises like swimming, brisk walking, cycling or yoga.
- Proper Footwear, Insoles, and a Knee Brace
If you suffer from knee pain avoid wearing some types of footwear such as flip-flops, sandals, boat shoes, boots, high heels, and crocks. These types of shoes do not provide support and can aggravate back, hip, or knee pain. If your knee pain occurs while you are exercising, your footwear may be the culprit. A shoe or running store can provide you with the type of shoes you need for your preferred activities. The right shoes help correct posture and improve your stride and stance. Many doctors recommend insoles to provide sturdy support of the knees. If needed, discuss wearing a knee brace during activities to provide extra support.
- Try Foam Rolling
Sometimes knee pain is caused by adhesions in leg muscles. Using a foam roller on IT bands and quadriceps can provide relief. This is particularly useful for runners and avid exercisers. Foam rollers can also be used on other muscles that provide support for the knees like the gluteus maximus and the fasciae latae, or the muscle running along the outer side of the hip. Try both soft and hard rollers to see which is the most effective at relieving pain. Some people prefer soft foam rollers because they are easier to manage. If you discover a spot that hurts while rolling, stay there a couple of minutes and work the tension out of the muscle. At first, it will feel uncomfortable, but it will go away slowly as the tight area begins to loosen up.
- Anti-inflammatory Diet
Eating a diet rich in nutrients is beneficial for overall joint health. It can help you maintain a health weight to reduce the strain on your joints. It can also reduce inflammation as well as improving recovery from exercising. An anti-inflammatory diet also reduces the chances of developing conditions like osteoporosis or arthritis. To follow an anti-inflammatory eating plan, these guidelines will help:
- Eat lots of fruits and vegetables paying particular attention to those high in vitamin C and antioxidants. This includes leafy greens, peppers, berries, garlic, cabbage, asparagus, carrots, and onions.
- Obtain omega-3 fatty acids from wild caught fish like salmon. Include protein sources like grass-fed meats, other fish, eggs, fermented dairy products, and pasture-raised poultry.
- Include healthy fats such as olive oil, coconut oil, ghee, butter, nuts, seeds, and avocado.
- Add plenty of nutrient and antioxidant packed herbs and spices to your foods.
- Limit hydrogenated oils, processed grains, flour products, processed meats, fast foods, and synthetic additives.