Knees are some of the most delicate joints in our body and it’s essential for us to know the best ways to get rid of knee pain fast. The lack of protection of cartilage and joints makes knees vulnerable to damage and injury. Before the knee pain becomes more severe, try to follow these simple ways so you can reduce or eliminate the pain fast.
Head to the doctor
If you can no longer stand the pain on your knee, immediately consult your doctor. The sooner your knee pain is discovered, the sooner it is treated. Usually, you will be referred by your doctor to a physical therapist who can recommend you to perform some specific strengthening exercises. A recent study found out that physical therapy is a great way to relieve pain.
Reducing weight is a no-brainer, but your knees bear the burden of your heavy body weight – and each pound added to your body is equivalent to four pounds of pressure on your knees. “So if you gain ten pounds, it’s like forty pounds across the knee, which is why the knees are so susceptible to weight problems,” said the professor at George Washington University School of Medicine.
Target key muscles
If you want to prevent wear and tear, build the muscles of your thighs, quadriceps, and hamstrings. You can do it by walking around your house or use a treadmill. You can also do the following exercises:
Short arc quad – You do this by lying on your back, and your knees rest on a rolled towel. This is easy and great for people who want to do knee exercises.
Wall slides – Using a wall is a safer way to build quadriceps. Just press your spine on the wall and slide down into a comfortable sitting position.
Bridge – Perform this exercise by lying your back on the floor and keep flat your feet on the ground, and your knees over the heels https://nydnrehab.com/what-we-treat/knee-pain/.
Be gentler when you exercise
Jogging on roads can damage your knees, while a walk through a rugged terrain carries the risk of twists to ankles and knees. The best way to perform running exercise is on a track or treadmill, or alternate running with jogging. Biking gently on a flat road couldn’t put much burden on your knees, but it can be rigorous if you continue to pedal up high.
Spice things up
Inflammation can aggravate the pain on your knee as well as intensify the risk of chronic diseases like arthritis. Try to drink turmeric, cumin, and ginger which is rich in anti-inflammatory properties. These anti-inflammatories are useful if you drink at least three cups of green tea a day. Eating fruits, vegetables, and fish rich in omega like salmon can reduce the risk of chronic conditions.
Mild to moderate knee pain can easily be treated at home. But before you try to manage your knee pain at home, you should consult your doctor first as he can give you good recommendations or he may advise you to see a physical therapist.