Knee pain can occur from a number of reasons. It can be the result of arthritis, an old athletic injury, repetitive surgeries over the course of time, or it can stem from being sedentary. Whatever the reason may be, knee pain can vary in severity and it can make getting around difficult at times. You can use home treatments to reduce your pain and improve improve your range of motion.
Wrap
When your knee hurts, it is important to keep it protected from further damage. Do this by wearing an adhesive compression wrap. If your pain is severe, walk around with crutches.
Rest
Resting your knee can give it time to heal, and this can also take pressure off. If your knee pain is minor, try to stay off it for a few days to see how it responds.
Cold Treatment
Applying ice can help increase the flow of oxygen to your knee and it can also reduce inflammation. Apply ice for 20 minutes, three times during the course of the day. You can use an ice pack, some ice cubes wrapped in a towel or use a bag of frozen fruit or vegetables.
Recline
When you are in a standing position, your knee has a tendency to accumulate fluids and become swollen. To alleviate this, lie with your leg elevated above your heart. Place it on some pillows or on top of a chair
Ointments
There are various topical ointments you can buy from your local pharmacy that can help reduce stiffness and pain. Capsaicin is one of these ointments that you can apply to your knee to treat the pain. Lidocaine patches are another option.
Quad Contraction
When the muscles around the knee are weak, pain can develop. This can be treated with some corrective exercises. To do a quad strengthening exercise, sit in a chair and extend your legs straight out with your heels touching the floor. Contract your quads and hold for 10 to 15 seconds. Release, take a few breaths and repeat 10 to 12 times.
Leg Lifts
Leg lifts are done from a lying position on the floor. Bend your right knee and keep your left leg straight. Lift it up until it is the height of your right knee and hold for three to five seconds. Release and switch sides. Do this 10 to 12 times with each leg.
Hamstring Contractions
The hamstrings are located on the back of the upper legs opposite the quads and they can be strengthened in similar fashion. To do an exercise for them, sit in a chair and extend your legs straight out in front of you with your heels pressed into the floor. Apply backwards pressure until you feel your hamstrings contracting. Hold for 10 to 15 seconds, release and take a few breaths. Do the exercise a total of 10 to 12 times.
