Knee pain can be a real hindrance, not only it’s painful, but it also affects your ability to perform everyday activities and enjoy life to the fullest. Whether it’s due to an injury, arthritis, or overuse, finding effective ways to manage your knee pain and possibly reverse knee arthritis without medication and surgery is crucial.
This blog post is all about ways to help you to relief and reverse knee arthritis.
Causes of Knee Pain or Knee Arthritis
The root causes of knee pain and knee arthritis are often chronic inflammation and autoimmune attacks. Chronic inflammation can damage the cartilage and surrounding tissues in your knee, leading to pain and stiffness. An autoimmune attack, where your immune system mistakenly targets your own tissues, can also contribute to knee pain and arthritis. Understanding these underlying causes is essential for effectively managing and alleviating knee pain.
Here are ten proven methods to help you alleviate knee pain and improve your quality of life.
1. Move More
Regular physical activity is essential for maintaining joint health, but it’s important to choose low-impact exercises that don’t strain your knees. Activities like walking, swimming, cycling, and walking can help strengthen the muscles around your knee without adding undue stress. It sounds counterintuitive that if your knees are in pain and you have to move more, but pain does not equate to causing damage to your joints. These exercises improve blood circulation around the knee joints, which aids in the regeneration of cartilage and the healing of inflammation. According to a study published in the Journal of Orthopaedic Surgery and Research, engaging in low-impact activities can significantly reduce knee pain and improve joint function.
2. Stretching & Resistance Training
Incorporating stretching into your daily routine can improve flexibility and reduce knee pain. Focus on stretching your hamstrings, quadriceps, and calves to support your knees. Stretching helps maintain the range of motion and prevents stiffness. Resistance training helps to build muscles around your knee joints areas to provide support and prevent further stress around your knee joint area. A systematic review found that resistance training, significantly improves pain and function in patients with knee osteoarthritis.
3. Stop Taking Daily Anti-Inflammatory Pills
While anti-inflammatory pills can provide short-term relief, relying on them daily can block your body’s natural inflammation process. This process is essential for healing and regenerating tissues. A study suggests that while NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) are effective in reducing pain and inflammation, their long-term use can interfere with the natural healing process.
4. Stop Wearing Daily Brace, Wrap, or Splint
Wearing a knee brace, wrap, or splint daily might seem like a good idea, but it can actually weaken the muscles and tendons around your knee joints. We want to promote healing by strengthening these supportive structures, not by making them dependent on external support. Research in the Journal of Orthopaedic and Sports Physical Therapy indicates that while bracing can provide temporary relief, long-term use without exercise can lead to muscle atrophy.
5. Anti-Inflammation Diet – Eliminate Sugar
Sugar is known to promote inflammation in the body, which can exacerbate knee pain. By eliminating sugar, whether from natural sources or not, from your diet, you can reduce inflammation and improve your overall joint health. This includes refined sugar, coconut sugar, honey, agave, etc. Â A study published in The American Journal of Clinical Nutrition found that a diet high in sugar is associated with increased inflammation and joint pain. For a more comprehensive guide on an anti-inflammatory diet, you may check out our blog post.
6. Anti-Inflammation Diet – Remove Refined Grains
Grains, particularly refined grains, can also promote inflammation in the body. Refined carbohydrates, found in white bread, pastas, noodles, pastries, and sugary cereals, can cause spikes in blood sugar levels and promote inflammation. Research suggests that a grain-free diet can reduce markers of inflammation and improve joint health.
7. Remove Vegetable Oil from Diet
Vegetable oils like canola, soy, sunflower seed oils, are high in omega-6 fatty acids, which can promote inflammation when consumed in excess. By removing vegetable oils from your diet, you can help reduce inflammation and improve your knee health. A study indicates that a diet high in omega-6 fatty acids is linked to increased inflammation.
8. Lose Weight
Excess weight puts additional pressure on your knees, which can worsen knee pain. By losing weight, you can alleviate some of the stress on your knee joints. Overweight individuals share the same root cause as knee arthritis, which is chronic inflammation. According to a study in the Journal of Orthopaedic Surgery and Research, weight loss can significantly reduce knee pain and improve function.
9. Wear Supportive Footwear
Choosing the right shoes can make a significant difference. Look for footwear that offers good arch support and cushioning to absorb shock and reduce knee pain. Proper footwear can help align your body and reduce the strain on your knees. A study in the suggests that wearing supportive footwear can improve knee pain and function by reducing knee loads.
10. Try Vibration Plate
Using a vibration plate can help promote blood circulation around your knee joints while being low-impact. This method can stimulate muscle contractions, increase blood flow, and support the healing process. A study in Journal of Rehabilitation Medicine found that vibration therapy can enhance blood circulation and reduce inflammation, making it a valuable tool for managing knee pain.
By incorporating these strategies into your routine, you can effectively manage knee pain and get back to doing the things you love. It is always important to consult with a healthcare professional before starting any new treatment plan.
As an Amazon associate, I may earn commissions from qualified purchase.
