With every bend and straightening of the human knee, the kneecap moves up and down in synchronization. The kneecap and thigh muscles are attached with a tendon while the shine bone below is connected with a ligament. The muscle power is increased by the kneecap which acts like a pulley but also produces possibilities of injury in the long run.
In most cases knee injuries are a result of accidents like a fall, automobile accidents and injury caused while pursuing some sports activity. Often bone diseases like arthritis also cause discomfort to the knee. Over stressing of the knee while performing exercises and activities like during running, climbing, or other repetitive, high-impact exercises also cause knee problems. The knee is also affected by inadequate conditioning of the muscles in the leg.
Some of the most common symptoms of knee injury include a feeling of numbness, a tingling sensation or weakness in the legs, pale and bluish color developing on the knee, lower leg, or foot area. Unresponsiveness of the symptoms to home treatment. Increase in the severity and frequency of the symptoms.
Home Remedies For Knee Injury
Compress And Packs
Pain and swelling as a result of knee injury can be reduced through ice treatment. A cold pack made with ice must be applied instantly for about 10 to 20 minutes on the affected area, three or more times a day to reduce the pain and swelling. Hot showers, hot tubs, hot packs, or alcoholic beverages must be avoided for the first 48 hours post injury to avoid excessive swelling.
Alternate with hot and cold packs. Application of heat and some gentle exercises are advised after 48 to 72 hours once the swelling disappears. Moist heat when applied to the affected area helps to bring back and maintain the muscle flexibility. Alternating between heat and cold treatments is advised by most experts for speedy healing.
Compress With Bandage
An elastic bandage (such as an Ace wrap) wrapped on the injured sore area or a compression can reduce the swelling to a great extent. However, excessive tight wrapping should be avoided as this can increase the swelling in the injured area. The bandage must be loosened if it appears to be too tight. If numbness, tingling, increased pain, coolness, or swelling in the area below the bandage is noticed, it is an indication of the fact that the bandage is too tight.
However, the bandage is just a support and cannot protect or bring stability to an injury in the knee area. If a wrap more than 48 to 72 hours is required, a doctor’s consultation is a must else the situation can worsen with time and lead to more serious ailments.
Elevate The Legs
The injured area needs to be raised on pillows when the ice pack is being applied for comfort. This can be done while the patient is seated or lying down. To reduce swelling, the area must be kept above or at level with the heart.
Coconut Oil Massage
Knee injury can be treated with an effective coconut oil massage. This can be done by taking half a cup of coconut oil, which is then heated till lukewarm and massaged on the injured knee joint area. This massage is the best way to improve blood circulation and provide pain relief to the affected area.
Knee injury can be well treated with a natural home remedy with fenugreek seeds. This is done by roasting fenugreek seeds and then crushing them. 2 tsp. of this powder is then added with adequate amount of water to form a thick paste which is then applied to the injured knee area.
The knees are over stressed when the body is overweight. Though all the joints of the body are stressed with an increase in weight, the most affected part is the knee as it bears the entire body weight. A force equal to one-and-a-half times your body weight is generated each time you take a step.
Thus the knee gets very stressed out when an extra 20, 30, 40, or more pounds of body weight that results due to excessive body fat is forced on it. One can attempt the hamstring stretch camera and Knee-to-chest exercise too.
It is advisable to provide rest and protection to the affected knee area which is sore. Avoid all activities that can cause pain or soreness during this time. A small pillow should be placed under the knee in a resting position.
Amongst the other treatment procedures advised to treat a knee injury buying the right pair of shoes comes foremost. Shoes with low heels to a maximum of one inch should be worn. The alignment of the shoe must be checked by standing with your ankles touching the floor.
Knee problems are more prevalent to those who are bowlegged or knock-kneed. “Knee-busting” activities should be avoided. A great way to stay fit by performing deep knee bends and squats even if they seem to exert extra stress on the knee area. Kneeling on hard surfaces is also suggested.
Diet Treatments For Knee Injury
A nutritious diet rich in calcium and vitamin D is advised for people suffering with knee injury as it aids in the calcium absorption power of the body. Dairy products, like milk, cheese, and yogurt as well as dark green, leafy vegetables, such as broccoli; and other foods are good sources of calcium.