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The knees happen to be one of the most complex as well as vulnerable parts of the human body. Sadly, they are one of the most injury prone areas of the body as well, mainly due to neglect. Not many individuals give heed to their knee joints and often end up frequently injuring them in one way or the other.Most knee injuries are attributed to excess strain or pressure placed on the exposed knee joints.These include accidents, falls, high impact exercises, repetitive exercises (like running or climbing), athletic injuries, medical conditions like arthritis or the weakened warrior syndrome, and weak leg muscles etc.Apart from major injuries that require medical attention for proper care, most knee injuries can be treated at home with regular home remedies.
Simple And Effective Home Remedies For Knee Injuries
However, it is to be noted that if the pain in the area does not recede or if the knee does not heal properly with time, it is considered best to check with a doctor about other possible problems.Here are some really simple ways you can treat your knee injuries at home provided you know what kind of injury you are dealing with beforehand.
Protect The Injured Area
Keeping the injured area exposed would only make it more vulnerable to additional injuries and probably infections. So make it a point to cover the injury properly. Opt for standard band aids or bandages depending on the extent of the injury. You can also use sprain bandages or compression bandages to cover knees which are overused and weak.
Apply Ice
Knee injuries would usually result in pain and inflammation in and around the affected area. Placing some ice on the injured knee can bring down the pain and swelling to an extent. You can also use cold packs, compresses or even a bag of frozen peas for the same purpose. All you need to do is place the ice pack directly above the swelling and keep it there for about 20 minutes. Repeat the practice at least 3 times every day for extended relief.
Alternate With Hot Packs
With time, you would need to restore the flexibility and movement to the injured knee. And this you would need to do by applying a little bit of heat in the form of a heating pad to the injured knee. Follow it up with gentle stretching exercises that would help flex your knees. You can also alternate between hot and cold compresses for better results. Note that you should refrain from exposing the injured knee to any form of heat (for ex: hot water, heating pads or hot showers etc.) for the first few days after the injury as this may cause excessive swelling.
Rest The Injured Knee
If you have injured your knee, make it a point to take some rest for a while and allow your knee to recuperate from the injury. Avoid any and every activity that might place extra pressure on the injured knee (causing increase in pain, discomfort and swelling). Keep a pillow or cushion underneath the injured knee when you sit down or sleep to avoid injuring it again.
Keep The Knee Elevated
Make it a point to elevate the injured knee so that it is placed slightly above the level of the heart. This would effectively reduce swelling in the knee, and bring down the pain associated with the inflammation to a great extent. Try keeping your knee elevated at a slight angle even when you sit down. This would also help you deal with the pain and swelling that arise from knee injuries.
Compress The Injured Area
Covering the injured knee with an elastic bandage would keep the area compressed to an extent, thereby bringing down the swelling and pain associated with the condition. Wrapping a bandage around the injured knee would also help curb excessive fluid buildup in the affected area.All you need to do is wrap a good quality elastic bandage around the injured knee, making sure the bandage is not too tight that it restricts blood flow to the area and causes swelling around the injured knee.
If you experience signs like numbness, swelling, coolness, tingling sensations and increased pain etc. chances are the bandage may be too tight. In these cases, you can ask a friend to help you out or ask a doctor about alternative options.
Don’t Place Stress on The Injured Knee
Being one of the most vulnerable parts of the body has its disadvantages. After an injury, it would take some time for your knee to recuperate and get back its strength. The time taken for complete recovery can vary depending on the extent of the injury.So if you have a knee injury, make it a point to keep the knee stress free and rested. Avoid placing excess pressure on the knee even when standing up. Use crutches or canes to support yourself when you stand up so that you can keep the weight off the injured knee.
You can also talk to your doctor about alternate ways to keep extra strain and stress off your injured knee.If you need to perform an activity that requires you to kneel down for extended periods (for instance, gardening or washing the floor etc.), opt for knee pads or a knee cushion to offer support to your injured knee until you finish the chore.It is also considered advisable to avoid knee straining activities for a short while until the injured knee heals completely. These include exercises like squats, knee bends, skiing, tennis, snowboarding and weightlifting etc.
Massage The Injured Knee
Massaging the area in and around the injured knee can relieve the pain and discomfort, and promote quick healing by increasing the blood flow to the region. Massaging the injured knee regularly can also effectively loosen tissues and muscles that might be constricted in some way or the other. Gently massage the skin on and around the surface of the knee for about 15 minutes at regular intervals throughout the day. Stop immediately if you feel any kind of pain whatsoever. In the case of the latter, you would need to check with a doctor or massage therapist about alternate options.
Do Exercises That Would Strengthen The Knee
Certain exercises can help strengthen the knees and prevent future injuries to an extent. In addition to strengthening the knee joints, these exercises would also help increase the flexibility and mobility in these joints, thereby preventing knee injuries to a great extent. Accordingly, some of the more common exercises that are usually recommended for strong knees include the Hamstring Stretch, the Calf Stretch and the Quadriceps Stretch.
