||Дата: Вторник, 08.11.2016, 06:16 | Сообщение # 1|
|How to cure knee pain at home natural remedies|
1 - Changing Your Routine
While knee pain shouldn't hold you back from the things you love, you may want to consider a short-term shift to your exercise regimen, says Long Island, New York–based physical therapist Annette Marshall Franey.
Try trading your usual walk or run for a pool workout or stationary cycling, which can be easier on the knees, says Franey. With the bike, be sure to choose an upright position rather than a bike that allows you to recline while you pedal. Adjust the seat so your knee is directly below your hip and your leg is almost straight at the bottom of the pedaling cycle, she says.
Yoga can help with knee pain, but certain poses—such as the warrior series—can put pressure on the joint if they aren't executed correctly: Make sure your knee doesn't drift inward during lunging positions. Also, let your instructor about your symptoms so he or she can watch you closely and provide modifications, advises Franey. (Want to work out more but struggling to find the time? Then try Fit in 10, the new workout program that takes only 10 minutes a day.)
2 - Turmeric & Ginger Tea
Turmeric and ginger are both anti-inflammatorys, and will help with oseto and rheumatoid arthritis. Turmeric in particular has gotten a lot of attention lately. Its active ingredient is something called curcumin, which is a powerful antioxidant. In addition, it lowers the levels of 2 enzymes responsible for causing inflammation (which is what we’re often fighting with arthritis.) You can take these in a capsule form or make a nice spicy tea to enjoy daily.
You will need…
-2 cups of water
-1/2 teaspoon ground ginger
-1/2 teaspoon ground turmeric
-Honey to taste
Bring 2 cups of water to a boil, and had ½ teaspoon each ground ginger and ground turmeric. Reduce to a simmer and let it be for 10-15 minutes. Strain, add honey to taste, and enjoy twice daily. This yields 2 servings.
3 - Cold Compress
Applying cold compresses to the painful knee is one of the best and easiest ways to reduce pain and swelling. The cold will constrict the blood vessels, reducing blood flow to the affected area and thus reducing swelling. It will also give you relief from the pain.
Wrap a handful of ice cubes in a thin towel.
Apply the compress to the affected knee area for 10 to 20 minutes.
Do this two or three times daily until your pain is gone.
A bag of frozen peas also works well as a cold compress. You can opt for alternating hot and cold compresses as well for chronic pains.
4 - Epsom salt soak
Epsom salt contains magnesium sulfate which sounds kind of scary, but it’s really quite a wonderful substance. A naturally occurring mineral, magnesium sulfate has been used to get relief from pain for years, namely because of its high levels of magnesium (more on magnesium below.)
You will need…
-1/2 cup of Epsom salt
-A large bowl
Fill a large bowl with warm water and add ½ cup of Epsom salt. Stir it around, and then submerge your sore joints in the liquid. If you are experiencing pain in a less convenient place to soak, such as your knees, try taking a bath with Epsom salts. Run a tub full of warm water and add 2 cups of Epsom salt. Soak for 15 minutes (at least.)
5 - Apple Cider Vinegar
Apple cider vinegar is also helpful in reducing knee pain. Due to its alkalizing effect, apple cider vinegar helps dissolve mineral build-ups and harmful toxins within the knee joint. It also helps restore joint lubricants to help reduce pain and promote mobility.
Mix two teaspoons of apple cider vinegar in two cups of filtered water. Sip this mixture throughout the day. Drink this tonic daily until you recover completely.
You can also add two cups of apple cider vinegar to a bath tub of hot water. Soak the affected knee in the water for 30 minutes. Do this once daily for a few days.
Also, you can mix together one tablespoon each of apple cider vinegar and olive oil. Use it to massage the affected knee once or twice daily until the pain is gone.
6 - Get more magnesium (seriously.)
Magnesium is something our bodies need, but we can’t make it ourselves. It is used in over 300 different biomechanical responses in our body. It relaxes all our muscles and nerve endings, relieving stiffness and pain. It is even part of what makes our heart beat. Not only does it relax muscles and ease pain (this goes for arthritis pain too, of course) it helps bones to mineralize. The American Journal of Clinical Nutrition conducted one of many studies on magnesium that showed people who had a diet high in magnesium/took supplements had higher bone density, and overall stronger bones. There are several ways to get more magnesium and utilize it for arthritis in particular.
Supplements: Magnesium capsules are a good thing to add to your day-to-day life, but they work best when used in conjunction with an improved diet.
Diet: Really this is the clincher-as great as supplements are, they can’t do everything. Eat foods that are high in magnesium, which include dark leafy greens (like spinach), nuts, and legumes (beans.)
Oil: There is magnesium oil that can be applied topically and absorbed through the skin. Try rubbing it on sore joints to relieve pain.
7 - Ginger
Whether knee pain is due to arthritis, muscle strain or injury, ginger is an effective remedy to alleviate the pain. Its effectiveness comes from the presence of anti-inflammatory compounds in it. Ginger can reduce swelling on the knee as well as the pain.
Crush a small piece of fresh ginger root, add to one cup of water and boil it for 10 minutes. Strain and add a little honey and lemon juice. Drink two to three cups of this ginger tea daily until the pain is gone.
You can also massage the affected knee with ginger oil two or three times a day until you are satisfied with the results.
8 - Lubricate With Extra Virgin Olive Oil
The very consistency of olive oil makes it seem like something that would lubricate your joints and ease arthritis pain, and it turns out, it actually does. A main compound in extra virgin olive oil (EVOO) called oleocanthal inhibits inflammatory enzymes COX-1 and COX-2, just like Advil or aspirin does. The study showed that 1 ½ tablespoons is equal to 200-mg of ibuprofen. However, not every oil is created equal. Heat destroys oleocanthal, so it is necessary to use extra virgin olive oil or “cold-pressed.” The ripeness of the olives at the time they were pressed also determines the level of oleocanthal-generally the stronger tasting the oil, the higher the level there is present. It can be taken internally to reap the benefits, but being high in calories consider replacing any fats, such as butter, with it in cooking instead.
You will need…
-2-3 tablespoons of extra virgin olive oil
Rub a bit of olive oil onto your sore joints twice a day, massaging in to each one gently. You can also take 2-3 tablespoons daily, but be sure to give up some other form of fat due to the high calorie count in the oil (rest easy, these are good calories.)
9 - Lemon
Lemon has also been found beneficial as a home remedy for knee pain caused by arthritis. The citric acid found in lemon works as a solvent for uric acid crystals, which is the cause of some types of arthritis.
Cut one or two lemons into small pieces.
Tie the pieces in a cotton cloth and dip it in warm sesame oil.
Place the cloth on the affected knee for five to 10 minutes.
Do this twice daily until the pain is gone completely.
Also, drinking the juice of one lemon diluted in a glass of warm water early in the morning on an empty stomach is also beneficial.
10 - Blackstrap Molasses Drink
High in valuable minerals such as calcium, potassium, and magnesium, blackstrap molasses has been a cherished home remedy for arthritis for a number of years. Blackstrap molasses is what remains after the 3rd boiling of sugar syrup, and is nothing like the nutrient lacking refined sugars used today. As a dietary supplement (easily consumed as a drink) blackstrap can help relieve symptoms of arthritis and joint pain, thanks to its vital constituents that regulate nerve and muscle function, and strengthen bones.
You will need…
-1 tablespoon of blackstrap molasses
-1 cup of warm water
Heat 1 cup of fresh water until warm, but not hot. Stir in a tablespoon of blackstrap molasses and drink once daily. Do note that it can sometimes have a laxative effect.
It is interesting to know about knee pain
Knee pain is a common complaint for many people. There are several factors that can cause knee pain. Awareness and knowledge of the causes of knee pain lead to a more accurate diagnosis. Management of knee pain is in the accurate diagnosis and effective treatment for that diagnosis. Knee pain can be either referred pain or related to the knee joint itself.
The knee joint consists of an articulation between four bones: the femur, tibia, fibula and patella. There are four compartments to the knee. These are the medial and lateral tibiofemoral compartments, the patellofemoral compartment and the superior tibiofibular joint. The components of each of these compartments can suffer from repetitive strain, injury or disease. Running long distance can cause pain to the knee joint as it is high impact exercise.