When it comes to the vulnerable complexities of the human knee, one has to think responsibly before accepting any advice about the array of injuries that can occur within this body part. If your pain is severe and persistent, it is imperative that you first consult with your doctor to ensure your particular case does not require immediate medical attention, otherwise you could endure an unnecessarily lengthy rehabilitation period, or expose yourself to even more damage.
That said, many moderate knee injuries can be successfully managed without even leaving the comfort your own home. Consider the following options which are proven to combat the misfortunate elements of common ligament trauma, and hopefully you’ll be running towards a complete restoration in no time at all.
Get Some Rest, But Not Too Much
Your primary concern when it comes to any knee injury is to avoid hurting yourself any further. For this reason, whenever the stubborn throb starts to knock a bit louder, immediately stop what you are doing and take a break. Pile the pillows beneath the troubled area to elevate your knee above heart level, because this should help reduce the swelling.
But do not use this point as an excuse to laze around all day! Excessive rest can diminish muscle strength and put additional strain on your already aching joint. As you are going through your healing process, a healthy amount of physical pressure can speed up the recovery time, which is why you should locate exactly where your discomfort line is, and stick to it whilst remaining careful to not push yourself over it.
Compression and Temperature Techniques For Knee Injury
From meniscus tear treatment to caring for an ACL injury, keeping your knee compressed will restrict the movement of your joint and avoid any sudden jolts of harmful action. Investing in a brace or even wrapping the region with an elastic bandage should keep you sturdy whilst working to decrease the overall swelling too.
You should also seriously consider utilizing the wonders of alternating temperatures to reduce pain and inflammation. In the early stages of your recovery, apply an ice pack to the strained area for up to 20 minutes, three times a day. After a few days, if the swelling has faded, slowly introduce a heating pad into your resting period, which should prevent the joint from stiffening.
Hinged Knee Braces are ideal for those who have sustained knee injuries and have undergone a surgery like ACL, MCL or PCL injuries. You can choose an ideal knee brace depending on the support needed after the surgery. For mild to moderate suppory use soft knee brace and for maximum support use a rigid hinged knee brace.
If you’re an avid runner, skier, or tennis player, unfortunately you will have to take a rain check on your usual favorite hobbies. However, there are plenty of other fun activities you can participate in at home to keep your joints mobile and strengthen your body’s overall support.
Look online or order videos which teach the arts of tai chi or yoga, as these will improve your flexibility and sharpen your balance, whilst encouraging a mental conditioning that trains your pain threshold into a place higher tolerance. Not to mention, the additional benefit of losing weight should alleviate any unnecessary pressure on your distressed joint.
You may experience the desperate temptation to call up your nearest pharmacy and beg for any overpriced cream to provide relief, but first you may want to try some of these ointments you can put together at home. Studies have shown that a mix of cinnamon, ginger, mastic, and sesame oil can be as effective as many over-the-counter lotions, due to their various natural anti-inflammatory and pain killing properties.
Other helpful natural solutions include massaging your knee with a lukewarm cup of coconut oil, or applying a washcloth to the inflamed region after it has been soaked in cayenne pepper powder and apple cider vinegar. Cinnamon Oil is also very useful in soothing knee pain.
You Are What You Eat
Finally, certain foods come loaded with their own brands of natural pain relievers and anti-swelling characteristics, delivered straight from the hands of Mother Earth. Carrots are reported to strengthen ligaments, onions are anti-inflammatory by design, ginger comforts pain, apple cider vinegar breaks down harmful toxins within the knee joint, seeds improve bone health, and turmeric historically accelerates your body’s normal healing process. There are literally hundreds of examples just like this, so use your research skills to discover the food you love the taste of which carries the benefits you need.
On that note, you should similarly avoid sugary and fatty foods, as their lack of any nutritional value will deprive your internal system of the proper equipment it requires to mend the damage, as well as leading to an increased body weight which your legs won’t want to carry.