In the world today there is an increase in the cases of joint pains. In fact, a national survey has shown that around 30% of adults had had joint pains the previous one month. Experts have attributed these pains to conditions like arthritis, gout, strains and all sorts of injuries. Among the various forms of joint pains, it has been discovered that knee pains are the most common. This is a bit risky because knee pains can render your immobile.
This is why you should have ideal remedies at your fingertips in readiness for when these pains might dock in.
Some of the ways that you can get knee pain relief without surgery include:
1. Lose weight
A study has shown that obesity increases the risk of arthritis and hence joint pain by 5% in men and 4% in women. This has been explained from the perspective that excess weight increases the stress on the joints. Now, the pains on your knees are usually because the protective layer that prevents friction between your bones has been depleted thus leaving your bones to glide against each other. When you have excess weight, the friction will be much higher thus translating to more pain. However, purpose only to engage in low impact exercises that will not aggravate your pains. Ideal exercises here would include water aerobics, swimming, and walking.
2. Increase your magnesium intake
Studies done by the American journal of clinical nutrition has shown that people with a high magnesium intake had stronger bones and more bone density. Consequently, these people had lesser complaints about joints pains as compared to their counterparts whose intake of magnesium was minimal. When it comes to joint pains, magnesium helps clear them due to its ability to relax muscles and nerve endings. This is why magnesium supplements are usually used in joint pain treatments. Therefore, for an absolute eradication of knee pains, increase your magnesium intake.
3. Toughen your butt muscles
According to Chantal Donnelly, a physical therapist, the strength of your hip muscles will have an impact on the pressure that is exerted on your knees. He explains that when your butt muscles are weak, they make the pelvis drop downwards while the upper thigh falls inwards. When this happens, a lot of downward stress is created, and it will register in the form of pain in your ankles, hips, and knees whenever you take a step. To avert these pains, Chantal advocates for hip extensions. This type of exercise will help make your hips stronger and in the process reduce the pressure that will be placed on your knees hence clearing the pain.
4. Go easy on the heels
Among the numerous measures of sexiness, a woman’s ability to don high heels is at the top three. This is why you have probably mastered the art of balancing on those six-inch heels. However, Dr. Chantal says that this could be the force behind your chronic knee pains. This is because high shoes have been found to increase the pressure on your knees by over 20% and cause tight calves. Dr. Chantal explains that these two are among the highest causes of knee pains and hence you should avoid the heels and instead opt for lower shoes.
5. Massage the joints
According to the Arthritis Foundation, you can reduce joint pains and stiffness through massage. For instance massaging extra virgin oil into the inflamed joints has been shown to reduce pains to a huge extent. This relief has been attributed to the fact that olive oil contains oleocanthal a compound that helps avert inflammation. A reduction in inflammation will mean lesser pain. Therefore it is advisable to gently massage this oil to your knee joints on a daily basis and wait to see the effects.
Research has shown that this is an excellent anti-inflammatory due to its curcumin compound. This compound fights the enzymes that cause inflammation thus reducing pains. Take turmeric and ginger tea every day for best results.
Research has shown that when you are inactive, the synovial fluid in your joints becomes less viscous thus does not lubricate your joints effectively. A reduction in the lubrication increases the friction between the bones hence more pains. However, when you exercise, your body heats up, and the fluid is melted hence lubrication becomes better. This is why you should purpose to exercise despite the pains: they will get better on the way.
Research has shown that it is possible to get rid of joint pains without necessarily undergoing surgery. This can be achieved through the ways above among others. However, it is important to consult your doctor before trying them out to avert any repercussions.
|Author Bio:||Sophie Addison is an enthusiast blogger and writer. She is very passionate about writing general health and fitness. She has posted articles on skincare problems, joint pain treatment, weight loss and woman’s health. Apart from work she likes gardening and listening to music. Connect with her on Facebook, Instagram, and Twitter.|