If you are suffering from chronic knee pain, then you need an effective solution for it. It is definitely not something that you should take it lightly. The first thing you need to do is get to a doctor. The pain could be due to injury or other issues like arthritis, osteoporosis, etc. However, there are a few things that you can do at home to get some relief from the pain.
In case you are suffering from arthritis, you could perform some simple exercises, which will relieve you of the pain. However, as this physiotherapist office in Ontario is suggesting you need to consult your physician once, before doing any exercises, in order to find out which suits you better. It might be quite difficult for you to do exercise with severe pain, but you need to at least move your body, so that there is proper blood flow to the joints. It might surprise you, but exercises provide you the best pain relief, especially for osteoarthritis. Here are some simple exercises, which you can do anytime of the day.
1. Walking exercise:
Walking is a very simple exercise which most of the people usually feel comfortable doing with. Though it sounds quite unrealistic, but it really works and reduces your knee pain. This workout effectively improves the blood circulation in your knee joints and, thus your pain will be cured within few days, lest you do not do it everyday. You need to make sure that you only choose the workouts, which doesn’t aggravate your pain, and which shows quick improvements.
2. Water exercise:
Warming up has a great impact on your pain, and it instantly relives you from it. For this reason, you could choose the exercises like swimming, jogging, aerobics, walking or swimming in warm water, as they relieve you from joints stiffness and sore joints. Moreover, workouts in water also enhance your skin tone and minimize the stress on your spine. Thus, this workout is the ideal choice for those who are suffering from knees and hip pain. It also strengthens and builds your muscles.
Yoga is the best choice for those who want to get relived from inflammation. Make sure that you take proper guidance of your yoga trainer before doing it. You can also choose to refer to the yoga books and watch videos, which are available in the market, in order to get an idea on how to perform these different exercises.
4. Tai chi:
It is a traditional Chinese workout, which gives you mental relaxation, strength, flexibility and improved balance. It is very famous for its slow and controlled movements. It will effectively protect you from all the negative effects like chronic pain, skin allergies and many more. It might be quite amazing to hear that, tai chi even cures the knee pain of a 65 years old person. Just imagine how effectively it works! Most of the people usually do this workout in the morning.
Be it an indoor cycling or outdoor cycling, both help to reduce your knee pain effectively. However, indoor cycling would be better for the people with arthritis. You could purchase a stationary bicycle, in order to use it inside your home. This cardio workout improves the flexibility of your joints, and reduces pain. You could do 30 to 45 revolutions per minute for over 10 minutes continuously, in order to get better results. However, the people with severe arthritis should avoid doing indoor cycling as it may worsen your condition.
You need to make sure that you always choose the workouts, which don’t involve heavy weights. You need to also follow a proper diet while doing any of these workouts in order to experience better results. You will need to drink at least 1 or 2 glasses of milk daily, as it strengthens your bones. Besides, this you have to take the vitamin A rich food like carrots, meat, egg, and leafy vegetables. Arthritis patients should avoid eating potato and cabbage, as they sometimes worsens the condition.
David has been participating in half marathon events for more than 8 years now. He also suggests orthotics for runners in order to cope up with issues like knee pain, ankle sprains and other related issues.