The joints in your body have ligaments and tendons that keep them stable and protect them. The knee joint has more structures inside the actual joint than any other joint in the body and can suffer more than one injury at the same time, according to authors Robert Klapper and Lynda Huey in their book "Heal Your Knees." When any joint becomes injured, or you have a degenerative condition, such as arthritis, effective pain management is essential. Natural remedies can provide some relief.
Step 1
Apply ice for 15 to 20 minutes to the affected area, making sure that there is a protective cloth between your skin and the ice pack.
Step 2
Apply a natural topical rub such as one that contains capsaicin, which is derived from red hot peppers and is proven to effectively control pain, once your skin returns to a normal temperature.
Step 3
Talk to your doctor or a physiotherapist about strengthening and flexibility or stretching exercises for the problem joint. Follow their recommendations for warming up and cooling down before and after the exercises, the proper technique and number of repetitions and sets. Stop performing any of the exercises if they make your pain worse, and inform your doctor or physiotherapist.
Step 4
Put on a protective brace while doing the activity and avoid any activity that makes your joint pain worse.
Tips and Warnings
- You can also apply heat to relax the muscles around the joint. However, do not use heat treatments to a new joint injury --- wait a few days. Keep moving. Pain makes it tempting to reduce physical activity; however, Klapper and Huey point out that regular, proper exercise is essential for keeping joints healthy. Otherwise, joints become stiff and you lose muscle mass around the joint, which makes your joint more unstable and painful. Get advice from your physiotherapist or doctor on the proper brace to wear as there are several varieties available on the market that are designed to treat different joint problems. Losing weight is the best step you can take to preserve your joints. According to CNN.com, losing just 11 pounds can reduce arthritis pain by 50 percent.
- Do not apply heat or ice to your joint if there are any open sores or cuts, advises UW Medicine Orthopaedics and Sports Medicine. Do not use ice if you have circulation problems.
Things You'll Need
- Ice
- Topical rub containing capsaicin
- Protective brace
References
- "Heal Your Knees"; Robert Klapper, M.D. and Lynda Huey; 2004
- UW Medicine Othopaedics and Sports Medicine: Managing Arthritis Pain.
- CNN.com: Keep Your Joints Healthy: A Complete Guide to Staying Strong
