Knee joint of the human body is the largest joint in the body and bears much of the body’s weight while walking, running or climbing stairs taking the most stress. It is also more prone to injuries and degeneration. Knee pain is known as arthritis that is a major cause of disability in older adults. Most patients with this condition will be managed in the community and primary care. If seniors have mild to moderate knee pain, it can be treated at home. Whether due to a sprain or arthritis, there are several ways to manage it. Gentle stretching and strengthening exercises are some simple knee pain exercises that support your knee joint. Having stronger muscles can reduce the impact and stress on your knee. Before starting an exercise program for knee pain, be sure to talk to your doctor or physical therapist to make sure the exercises are safe for you.
Pain due to inflammation, arthritis or a minor injury will often resolve without medical help. Home remedies like yoga can improve comfort levels and help manage various symptoms. But if the pain is moderate to severe or if symptoms persist or get worse you may need to seek medical attention for a full assessment.
Knee problems can happen to anyone and at any age, but research shows that knee pain is very common amongst people who have crossed the age of 65 years. Here are some well-researched tips that are good for elderly care.
1. Manage Your Weight Properly
Your weight can have a big impact on arthritis symptoms. Extra weight puts more pressure on your joints, especially your knees, hips, and feet. You don’t even need to get to your “ideal” weight. Smaller changes still make a difference. Reducing the stress on your joints by losing weight can help:
- improve your mobility
- decrease pain
- Maintain fitness
- prevent future damage to your joints
2. Use The Rice Method
After an injury such as a knee or ankle sprain. you can relieve pain and unbearable swelling by promoting healing and gain flexibility through the RICE technique—Rest, Ice, Compression, and Elevation. Give your knee some rest, apply ice to reduce swelling, wear a compression bandage and keep your knee elevated. That’s it.
3. Prefer Hot & Cold Therapy
Heat and cold treatments can help relieve arthritis pain and inflammation.
- Heat treatments can include taking a long, warm shower or bath in the morning to help ease stiffness and warm up joints. Using an electric blanket or moist heating pad reduces discomfort and eases muscle spasm overnight.
- Cold treatments can help relieve joint pain, swelling and inflammation. Wrap a gel ice pack or a bag of frozen vegetables in a towel and apply it to painful joints for quick relief. Remember never apply ice directly to the skin.
4. Indulge In Acupuncture
This is a form of traditional Chinese medicine that involves inserting fine needles at certain points on the body. It is widely used to relieve many types of pain and may help relieve joint pain too. Practitioners say it works by rerouting energies and restoring balance in your body.
5. Add Turmeric To A Balanced Diet
A diet that’s rich in fresh fruits, vegetables, and whole foods having proper nutrients can help boost your immune system and overall health. But adding turmeric, the yellow spice to Indian dishes that contains a chemical called curcumin can help too. It has antioxidant and anti-inflammatory properties. Research suggests it may help reduce arthritis pain and inflammation.
These easy to do tips will definitely help you with relieving knee pain or arthritis.
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