A sore knee is a prevalent condition that can be experienced by older adults, young adults, and children. It occurs as a result of a wear and tear of the knee joint or as a result of an injury to the knee.
Are your knees bothering you? Here are some of the best remedies!
- Ice compression
Ice apart from cooling drinks has some medical benefits. Ice can be used to reduce sore knee with accompanying swelling and pain, by pressing it against the knee. Ice works by compressing the blood vessels, reducing blood flow to the affected area and thus reducing swelling. Ice is readily available which makes it easier to use. Ice packs are best for icing larger areas of soreness, swelling or spasm.
- Exercise does wonders
Too much rest can weaken your muscles and cause sore knees. Daily exercise keeps the joint moving, thus reducing soreness of knees. Exercise can help relieve your sore knees, but you have to be consistent. Exercise that can help relieve your sore knees include; walking (especially in water), swimming, biking or cycling.
- Watch your diet
In general, no one diet could take care of your sore knees. However, you help your knees by eating a balanced diet. Focus on foods rich in minerals that help build your cartilage, like calcium and magnesium. In addition to maintaining body fitness, eating balanced diet would help you combat sore knees and inflammation.
- You must keep off excess calories
Dropping excess calories would help reduce the weight you exert on your knees and their joints. Do this, and you’d surely feel lighter and healthier. To achieve this, you must cut down on sugars – both foods and drinks. Take foods more of plant origin.
- Posture and support
Too much of everything is not good. The manner we sit can have a positive or negative impact on our body. The pressure from your sitting posture or crossing of legs can lead to sore knees. Sitting too much can be compensated with stretching and active life. Instead of sitting on couches in which the sitter “sinks”, put a pillow on it and the sit.
- Drink more water
The amount of water you drink in a day can affect your joint health. Increasing your water intake may not cure your sore knees completely, but it can help your body handle the underlying issues that are causing you sore knees. It helps in maintaining a good circulation of blood to enable nutrients to reach the joints.
- Use Epsom salt
Taking a bath with warm water containing a handful of Epsom salt can help relax your muscles and loosen stiff joints causing sore knee. In water, the Epsom salt breaks down into magnesium and sulfate. The active component of this salt which is magnesium is effective in reducing sore knees.
- Heat therapy
Increased temperature has been shown to improve circulation and blood flow and thus soothe discomforts arising from a sore knee. It also increases muscle flexibility.