Many feel pain in the knee joint, and most patients want pain relief without surgery. But they don’t know how to get rid of it. Some people believe that some exercise with foods can relieve knee pain, so how to get rid of knee pain without surgery?
You may never realize how dependent you are on your knees until they start to ache. Whether standing or sitting, walking or cycling, climbing stairs, or trying to find a comfortable position in bed, the knee can be difficult to control, making chronic knee pain difficult to control. Yes, when your knee hurts, it can take up your entire day.
There are many ways to relieve knee pain, such as: Ice. If you want to get rid of knee pain, you should use ice for the knee.
- First: you need to control the weight and reduce the burden on the knee.
- Second: Maintain the correct sitting or standing posture, and do not stay in one position for a long time.
- Third: the ice packs: wrapping knee pads or a cotton cloth over the knee?
- Fourth: Decrease the number of times climbing, going up and down the stairs.
- Fifth: You should exercise regularly and do as little strenuous exercise as possible. Avoid damage, etc.
Protect your knees, and you can also exercise to make them stronger and more durable. Here’s how to protect your knees:
1. Seated leg lift
- Sitting in a chair, keep the knee joint at a certain distance from the seat, that is, the knee joint is outside the seat range.
- Tighten your legs and keep them level, then hook your toes hard.
- If you feel your thigh muscles tighten, keep that state and raise your legs for 30 seconds.
- Slowly lower it, and repeat 10 to 20 times after 5 seconds.
2. Squat against the wall
This action is relatively simple. If you can do it every day, you will feel the strength of the ligaments and muscles increase after a period of time, and the knee joint will be more stable and stronger.
- Your back against the wall and your feet hip-width apart.
- Squat down until your calves are at 90 degrees to the ground, with your knees facing straight ahead, and do not buckle inwards.
- When you feel the pain in your leg, you can stand and rest for half a minute.
- Repeat the action 4 to 6 times.
3. Kick after standing
- This action requires the aid of a chair.
- Stand, hold the back of the chair with your left hand.
- Raise your right foot, keep your knee at a 90-degree angle (if you can’t do it, do your best).
- Hold it for 10 seconds, then kick your leg back.
- After repeating the high movement 15 to 20 times, switch to holding the back of the chair with your right hand and repeat the above movement with your left foot.
- Repeat the same number of times.
These three movements can make your joints stronger and more stable, so if you have the time, you can give them a try. Adhere to these three actions for a long time and protect the knees, the knees will not be easily affected by pain.
The bottom line is to relieve pain, you should follow similar methods, such as heat or ice. To get rid of the pain, you need to receive timely treatment, protect the knee, and do more exercises to strengthen the knee. You can contact our physiotherapist for help if you feel pain.
11 Foods to get rid of knee pain without surgery
Whether it’s arthritis, a meniscus tear or an anterior cruciate ligament, there are many medications for pain and inflammation that can help you get moving again. Unfortunately, many over-the-counter and prescription medications have significant side effects that can overshadow the original complaint. For example, acetaminophen is the leading cause of liver failure worldwide.
Before answer your question “how to get rid of knee pain without surgery?” You might be surprised to learn how much your diet affects your pain levels, especially when it comes to inflammation. We’ve rounded up 11 foods that work wonders for non-surgical knee pain relief. Incorporating more medications into your daily diet can reduce your dependence on pain relievers and maintain your overall health.
Eating carrots to relieve knee pain is actually an ancient Chinese remedy. The reason it works is that orange vegetables contain beta-carotene and vitamin A, both powerful anti-inflammatory compounds.
The secret to enjoying carrots for maximum strength is eating them cooked, but if you hate cooked carrots, it’s still fine to eat them raw. Try two servings a day to reduce knee pain.
Curry lovers, rejoice! You’ve done wonders for your knee pain. Curry contains turmeric – that’s what oranges do – and turmeric contains a lot of curcumin.
Due to its anti-inflammatory abilities, curcumin has actually been used in herbal medicine for centuries. Eating a lot can lower your risk of joint pain and nearly matches ibuprofen’s pain-relieving power.
3. Apple Cider Vinegar
Apple cider vinegar is more beneficial than salad dressing. You can relieve knee pain by drinking and applying it topically. When you drink it (2 tablespoons per day), apple cider vinegar dissolves inflammation-prone toxins in the knee. The same effect occurs when you mix ACV with olive oil and massage it into a sore knee once a day for a week.
Ginger is another food that can be eaten and rubbed on gentle knees. Both are great because it tastes and smells so good. The active ingredient in ginger is called gingerol, which is a powerful anti-inflammatory.
In fact, in studies of arthritis patients, adding ginger to a drug regimen was found to reduce pain further than medication alone. Enjoy a variety of sweet and savory ginger, or tea. Pre-made ginger oil is great for rubbing directly on those swollen knees.
Walnuts are the king of nuts when it comes to omega-3 fatty acids and antioxidants, making them ideal for knee pain relief.
Some studies also show that despite their high calorie content, eating walnuts on a regular basis can help you lose weight by reducing junk food cravings. Losing a few pounds is another great strategy for reducing knee pain.
6. Whole grains
Eating a ton of whole grains can reduce the inflammation that causes knee pain, especially after exercise. On the other hand, eating refined grains can lead to more inflammation.
Skim the white bread and choose a product that retains all three parts of the original grain – the bran, germ, and endosperm. Great options include brown rice, oatmeal, quinoa, barley, and breads made with whole-wheat flour.
7. Mustard oil
Be careful when buying mustard oil. Mustard essential oil is not safe to eat unless it says on the label. Straight mustard oil can be mixed with olive or coconut oil and massaged on painful knees, but don’t consume it.
Mustard essential oil is a spicy dietary supplement that promotes healthy blood flow to the affected area while reducing inflammation. More benefits are gained when you sauté onions and garlic in mustard oil. Both of these contain allicin, which also has anti-inflammatory properties.
The creamy texture of avocados is due to lots of healthy unsaturated fats. Most of this is in the form of oleic acid, which studies show can reduce specific biomarkers of inflammation. Whatever the cause of knee pain, when the inflammation subsides, the pain lessens. Avocado is one of the only foods that minimizes the ability of other foods to create inflammation, making it a great addition to almost any meal.
9. Sour cherries
Tart cherries or their juice can be a real boon for people with chronic knee pain. Cherries get their bright red color from phytochemicals called anthocyanins, which can address this distressing inflammation.
Tart cherries have also been found in research to reduce flare-ups in people with gout, a type of arthritis that causes knee pain due to the formation of hard crystals in the joints.
10. Red pepper
If you are asking how to get rid of knee pain without surgery? Red peppers are especially good for eliminate pain because they contain high amounts of vitamin C. This key nutrient supports the production of collagen, which provides structure to joints and connects muscles to bones
Pain is relieved by supporting the tendons, cartilage, and ligaments that cushion the knee joint and keep them in proper alignment. Eating foods high in vitamin C can actually improve knee conditions, not outright pain relievers.
11. Pineapple, Cinnamon and Oatmeal Smoothie
Finally, when you’re looking for a knee-friendly way to start your day, try this pineapple, cinnamon, and oatmeal smoothie. You’ll get the whole grains, vitamin C, and a powerful anti-inflammatory called bromelain in pineapple.
Cinnamon reduces joint swelling and pain and adds a delicious kick. To do this, get together: 1 cup cooked oats, 1 cup orange juice, 3 cups chopped pineapple, 1 teaspoon ground cinnamon, 1 cup water, and 1 teaspoon honey. Add all ingredients except oats to a blender. Turn it on and after 20 seconds or so, carefully add the cooked oatmeal. Blend until smooth and enjoy!