How to treat sore knees that are easy to do at home

The knee is composed of various joints and bones that make it easier to move the legs. That is why when you are experiencing knee pain, whether due to inflamed joints or sprains, it becomes difficult for you to walk, let alone run. Well, there are various ways to treat sore knees that can be done at home, which you can do to complement medical care.

Various ways to treat sore knees at home

Treatment for sore knees cannot actually be arbitrary. If the case is quite severe, then medical treatment is the best way to go.

Conversely, if the cause of knee pain is mild and not too dangerous, you can restore knee function by applying simple home treatments. Here is a list of ways you can do it:

1. Use a hot or cold compress pillow

Hot or cold compresses are more often used to treat back pain or back pain. However, this method is also safe to use to help relieve pain in the knee and the area around it.

The reason is because the effect of heat is able to relax the muscles and joints in the knee, which can reduce the stiffness that causes pain. Meanwhile, the cold sensation from an ice pack can reduce swelling, inflammation, and pain.

You can use a hot compress from heating pad , or a cold compress made of ice cubes that have been wrapped in cloth in turn.

2. Use natural ingredients

A study published in the Pakistan Journal of Biological Sciences, found that an ointment containing various natural ingredients from cinnamon, ginger, sesame oil, and mastic, has a medicinal effect that is not much different from the pain relieving ointments or creams that are sold. free.

Other ways to treat sore knees that you can use are natural ingredients that you can treat yourself. Take, for example, tea made from ginger or ginger root itself.

Uniquely, research from the New England Journal of Medicine, proves that the natural ingredients of ginger combined with prescription drugs from doctors can reduce knee pain due to arthritis.

Apart from that, you can also find out the benefits of essential oils. Yes, essential oils containing ginger and orange can be used as massage base oils to help reduce pain and improve knee function due to osteoarthritis.

3. Adjust your weight

If you feel that you are overweight, maybe a sore knee is a sign that you need to start losing weight. The reason is, when the knee must support a body that has excess body weight, the risk of experiencing knee pain is certainly greater than those who have an ideal body weight.

Not to mention if you have had knee pain for a long time. Weight gain drastically can worsen the condition of your knee pain. Therefore, it turns out that it is very important to manage your body weight in order to stay ideal.

You can determine a diet plan so that you can lose excess weight. Losing weight, even if it's just a little, can make a big difference to the pain you've been feeling.

4. Perform light massage

When the knee is experiencing pain, giving a little light massage can help reduce the level of pain. As a safe measure, the American Massage Therapy Association (AMTA) recommends how to treat sore knees with proper massage:

• You need to do this in a sitting position with your knees and legs straight.
• Make a fist, then gently tap the upper, lower and middle thighs. Repeat this 10 times.
• Then use four fingers (except the thumb) to gently pat the knee up and down. Do this 5-8 times to all parts of the knee.
• Place your palms directly on top of your thighs, then massage your thighs, knees, then back to your thighs, slowly applying a little pressure.

Overall, massaging your thighs with moderate pressure can have a positive effect on your knees.

5. Rest and give protection to the knee

The most important of all medications to relieve knee pain is to provide protection to the knee to prevent further injury and pain. Not only that, you are also advised to get adequate rest to speed up the healing process of all tissues in the knee and surrounding areas.

You need to remember, rest does not mean you have to stop your daily activities as usual. It's just that, reduce the first to do activities that tend to be strenuous for a while until knee function has recovered.

6. Take pain relievers

How to treat sore knees can also be done by taking drugs. You can also take pain relievers if your knee starts to feel sore and uncomfortable. There are several types of drugs that you can buy freely at the pharmacy without having to use a prescription from a doctor.

Drug options you can buy at the pharmacy include aspirin, paracetamol, and ibuprofen. The use of these drugs does not have to wait for a prescription from a doctor. Even so, if you have been taking these drugs and your condition is still not getting better, it's better, immediately get your knee checked by a doctor.

The doctor will help you deal with this pain according to your overall health.