The cartilage in your knees can wear down as you become older, resulting in osteoarthritis. This condition causes knee discomfort that worsens when you walk or climb stairs. Anti-inflammatory medications, corticosteroids, and hyaluronic acid injections are frequently used to relieve arthritic knee discomfort. You aren’t limited to these options. Natural remedies, in conjunction with conventional treatments, can help relieve knee pain even more effectively.
Below are 6 effective tips to help you relieve osteoarthritis and improve your overall quality of life.
1. Lose excess weight
If you are overweight, it’s crucial to shed excess pounds. Every pound you lose reduces the tension on your knees. Every step you take on flat ground applies pressure to your knees equal to one and a half times your body weight. When you add stairs to the equation, the strain on your knees doubles or triples your body weight. That’s why it’s critical to reduce weight if you’re overweight and to maintain a healthy weight after you’ve achieved it.
Losing weight makes it simpler to keep active, which is healthier for your knees. It also can help you reduce overall inflammation, resulting in less knee pain.
2. Try an anti-inflammatory diet
Because osteoarthritis causes inflammation of the knee joints, a diet that lowers inflammatory indicators may be helpful for people with osteoarthritis. Choose fruits and vegetables high in phytonutrients and anti-inflammatory antioxidants like vitamins C, D, E, and selenium.
Fruits and vegetables are also low in calories, so eating a diet rich in them will help you shed pounds. Add to your diet cold-water fatty fish such as salmon, tuna, mackerel, and herring. They’re high in omega-3 fatty acids, which are believed to reduce inflammation.
3. Lower your stress levels
Stress can exacerbate a variety of chronic illnesses, including knee osteoarthritis. Stress causes muscle tension, which worsens pain perception and can lead to depression or frustration. Try to find a relaxation technique that matches your lifestyle. Deep breathing, meditation, progressive relaxation, and yoga can all help you relax, manage your stress levels, and relieve knee pain.
4. Exercise regularly
Exercise is typically avoided by those with knee osteoarthritis because it can cause discomfort. However, staying active aerobically and maintaining muscle strength is critical to avoid muscle atrophy, which can exacerbate symptoms. In fact, two months of exercise can reduce pain and improve the quality of life if you have knee or hip osteoarthritis.
Start slowly and gradually increase the number of repetitions you do. You can also work with a physical therapist to develop a workout plan that is specific to your needs.
5. Stretch
Gentle, progressive stretching can help increase joint flexibility and boost blood flow to the affected region. Improved blood flow aids in the delivery of oxygen and nutrients to the joints and surrounding tissues, as well as the elimination of breakdown products.
Tai chi, for example, is a moderate activity that helps improve a range of motion and may help relieve knee osteoarthritis discomfort. Tai chi is also on the American College of Rheumatology’s list of recommended activities for knee arthritis treatment.
6. Try acupuncture
Acupuncture helps some patients with osteoarthritis, especially those with knee or spine osteoarthritis. The American College of Rheumatology recommends traditional Chinese acupuncture as one of the non-drug treatments for arthritis.
Acupuncture coupled with moxibustion, a Chinese medicinal therapy for osteoarthritis that includes burning the herb mugwort near to the skin, can be even more effective. Moxibustion is just as effective as oral drugs in the treatment of knee arthritis. Acupuncture, acupressure, and moxibustion may be used in your therapy, depending on the stage of your disease.
