How To Get Rid Of Knee Pain Fast In South Africa

What is Knee Pain?

Knee pain is a common complaint that affects people of all ages. Knee pain may be the result of an injury, such as a ruptured ligament or torn cartilage. Medical conditions — including arthritis, gout and infections — also can cause knee pain.

Many types of minor knee pain respond well to self-care measures. Physical therapy and knee braces also can help relieve pain. In some cases, however, your knee may require surgical repair.

How To Get Rid Of Knee Pain Fast In South Africa

1. Physical activity

Exercise can delay the development of osteoarthritis (OA), one of the most common causes of knee pain.

The American College of Rheumatology (ACR) and the Arthritis Foundation (AF) urge people to exercise to manage OA of the knee. Walking, cycling, swimming, tai chi, and yoga may all be beneficial.

Being physically active boosts the health of cartilage tissue, whether a person has OA or not.

Exercise also strengthens the way the body supports the joints. Strengthening the leg muscles is especially beneficial for the knees.

People with joint pain can benefit from activities such as water aerobics, as this puts little strain on the knees.

2. Strengthening exercises

Individuals can work with a physical therapist to identify the best exercises and programs for their needs.

Strengthening the upper leg muscles—the quadriceps muscles—through exercise can help to protect the knee joint. These muscles are at the sides and front of the thighs.

Here are some ways to strengthen these muscles:

Straighten and raise a leg while lying or sitting down.
Place one foot up on a step, then the other, stepping down again, and repeating the step-ups.
Sit on a chair and then stand and sit repeatedly for a minute. Do this in a slow, controlled way and avoid using the hands to support you.
Hold a chair and squat until the kneecaps cover the toes. Do this 10 times.

3. Posture and support

Measures that can help to minimize knee strain include:

avoiding low chairs and couches that you “sink” into
sitting on a pillow to raise your seating level, if necessary
checking that you have a good sitting posture, without slouching or leaning
wearing supportive shoes and avoiding those with broken arches, as they can result in abnormal force and wear on the knee
avoiding prolonged sitting and long periods without moving, as joints may become stiff and painful without movement

4. Weight loss and diet

People who have excess weight or obesity have a higher risk of knee pain.

Carrying extra weight gives the joints more work to do. Losing it helps to reduce long-term knee pain, including pain caused by arthritis.

Extra weight on your body increases inflammation throughout the body and the knees are affected.

Eating well helps with keeping weight off.

A healthful diet means a balanced one that is:

high in fruit, vegetables, and fiber
low in meat, animal fat, and other fat

The Arthritis Foundation recommend a Mediterranean-style diet that is rich in fresh produce.

5. Medications

Non-steroidal anti-inflammatory and other medications can help with knee pain caused by arthritis. Some of these need to be given in a doctor’s office, but some can be used at home, either with or without a prescription.

Medications that may help manage pain include:

oral or topical non-steroidal anti-inflammatory drugs (NSAIDs)
topical capsaicin
steroid injections into the joint
tramadol

Acetaminophen and duloxetine, which is an antidepressant, may help.

6. Massage

Massage, including self-massage, may relieve knee pain.

The American Massage Therapy Association (AMTA) recommend the following.

These should be done in a seated position with the knees pointing forward and the feet flat on the floor.

Loosely closing the hands into fists, tap the upper, lower, and middle thigh 10 times with both hands. Repeat three times.
Sitting with the feet flat on the floor, place the heel of the hand on the top of the thigh and glide it as far as the knee, then release. Repeat five times. Do the same for the outer and inner sides of the thigh.
Press four fingers into the knee tissue and move up and down five times. Repeat all around the knee.
Place the palm of the hand on top of the thigh, glide it down the thigh, over the knee and back up the outer thigh.

Massaging the thigh muscles will have a beneficial impact on the knee.

7. Aromatherapy preparations

Essential oils may help reduce pain.

A study published in 2008 suggested that massaging with an oil containing ginger and orange improved pain and function in knees with moderate to severe pain due to osteoarthritis.

In one investigation, researchers found that applying an ointment containing cinnamon, ginger, mastic, and sesame oil had a similar effect on pain, stiffness, and motion as using salicylate ointment.

8. Protection, rest, ice, compression, and elevation (PRICE)

Rest, ice, compression, and elevation may help treat mild knee pain that results from a soft tissue injury, such as a sprain.

Protection refers to protecting the knee from further injury, for example, by taking a break from the activity that caused it.

Rest can reduce the risk of further injury and give tissues time to heal. However, stopping all movement is not advisable, as this can lead to stiffness and, in time, muscle weakness.

Ice can help reduce swelling and inflammation. It should be wrapped in a cloth and applied for 20 minutes several times on the first day of injury. Never put ice directly the skin, as this can lead to further damage.

Compression with a knee support, for example, can increase comfort levels. The support or bandage should be firm but not tight.

Elevation, or keeping the leg raised, will encourage circulation and reduce swelling. Ideally, the knee should be above the level of the heart.

9. Heat and cold

Heat and cold can be effective in treating pain in the lower back, and it has been recommended to ease joint pain that results from arthritis.

Heat relaxes muscles and improves lubrication, leading to a reduction in stiffness. Use a hot water bottle or a warm pad.
Ice, wrapped in a cloth, can reduce pain, inflammation, and swelling.

Some people may use heat to improve mobility in the morning and reduce swelling later in the day.

10. Climate

A colder climate is often thought to worsen pain.

Study findings do not support this, although living in a pleasant climate might make pain psychologically easier. It may also provide easier opportunities to achieve a more healthy lifestyle.

In 2014, researchers found that — rather than weather itself — sensitivity to weather in older people with osteoarthritis may affect how they experience joint pain.

People from Southern Europe, women, and those with higher anxiety levels were more likely to report weather sensitivity, and those with higher levels of sensitivity were more likely to report increased pain, especially with damp or rainy and cold weather.

The results of the study did not support the common belief that pain becomes worse in a colder climate.

A 2017 study carried out in the United States supported this view. Findings showed no link between rainfall and increased medical visits for joint pain.

11. Acupuncture

In 2017, a study involving 570 people found evidence that acupuncture might help people with osteoarthritis in the knee.

Participants received either 23 true or 23 sham acupuncture sessions over 26 weeks, or 6 acupuncture sessions over 12 weeks.

Those who had true acupuncture scored higher in pain and function scores, compared with the others.

12. Tai chi

Tai chi is a form of meditative exercise, and the benefits of exercise alone are discussed above.

A year-long study of 204 participants with knee osteoarthritis concluded that tai chi might have similar, if not greater, benefits compared with standard physical therapy. The average age of participants was 60 years.

Improvements in primary outcome scores were recorded in both groups at 12 weeks, and these continued throughout the program.

In addition, those who did tai chi also saw significant improvements in symptoms of depression and the physical aspects of quality of life, compared with those who underwent standard physical therapy.

The ACR and AF strongly recommend tai chi as a form of exercise for people with OA of the knee.

13. Medical marijuana

Recent approval of the use of cannabidiol (CBD), also known as medical marijuana, has provoked interest in it as a solution to a range of health problems.

CBD is not the compound in marijuana that produces psychotropic effects, but it does appear to have a number of pharmacological effects.

Animal studies have suggested that it may improve joint pain, because it:

inhibits pain pathway signalling
has anti-inflammatory effects

Clinical trials have not proven its safety or effectiveness for use in rheumatic disease, but researchers suggest it should not be ruled out as an option in the future.

14. Apple cider vinegar and other foods

According to some sources, apple cider vinegar (ACV) has anti-inflammatory properties that can help relieve arthritis and other types of pain.

However, there is a lack of scientific evidence to support this. The Arthritis Foundation refers to ACV as a “food myth.”

Other popular advice for arthritis includes:

consuming collagen, gelatin, or pectin, and raw foods.
avoiding dairy, acidic foods, and nightshade vegetables, such as tomatoes, potatoes, and eggplant

There is no evidence to suggest that these are helpful or even advisable.

Prevention

Although it’s not always possible to prevent knee pain, the following suggestions may help ward off injuries and joint deterioration:

Keep extra pounds off. Maintain a healthy weight; it’s one of the best things you can do for your knees. Every extra pound puts additional strain on your joints, increasing the risk of injuries and osteoarthritis.
Be in shape to play your sport. To prepare your muscles for the demands of sports participation, take time for conditioning.
Practice perfectly. Make sure the technique and movement patterns you use in your sports or activity are the best they can be. Lessons from a professional can be very helpful.
Get strong, stay flexible. Weak muscles are a leading cause of knee injuries. You’ll benefit from building up your quadriceps and hamstrings, the muscles on the front and back of your thighs that help support your knees. Balance and stability training helps the muscles around your knees work together more effectively. And because tight muscles also can contribute to injury, stretching is important. Try to include flexibility exercises in your workouts.
Be smart about exercise. If you have osteoarthritis, chronic knee pain or recurring injuries, you may need to change the way you exercise. Consider switching to swimming, water aerobics or other low-impact activities — at least for a few days a week. Sometimes simply limiting high-impact activities will provide relief.

Frequently Asked Questions (FAQs)

What is the fastest way to relieve knee pain?

Do use “RICE.” Rest, ice, compression, and elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage, and keep your knee elevated.

How do you stop knee pain suddenly?

Ice your knee to control swelling. Elevate and stay off your joint to promote healing. Your doctor may recommend or prescribe NSAIDs like ibuprofen. Lifestyle changes, such as wearing protective kneepads and going to physical therapy, can help you manage pain and experience fewer symptoms

Which pain killer is good for knee pain?

The main over-the-counter drugs are acetaminophen (Tylenol and other brands) and non-steroidal anti-inflammatory drugs (or NSAIDs), including aspirin (such as Bayer), ibuprofen (Advil, Motrin), and naproxen (Aleve). These can help with simple sprains or even arthritis.

How long should knee pain last?

You’ll only need 1 or 2 days of rest to ease minor knee pain, but severe injuries may keep you off your feet longer. Talk to your doctor if it doesn’t get better after a few days.

Is walking good for knee pain?

Walking is a fantastic option for many patients with knee arthritis because it is a low-impact activity that does not put undue stress on the joints. Furthermore, walking can increase the knee’s range of motion and keep it from becoming overly stiff.

Can Vicks help knee pain?

A timeless treatment for coughs and congestion, Vicks VapoRub can also ease soreness in joints and muscles, thanks to its analgesic combo of menthol and camphor. Massage the cream all over your knee, cover with a dry towel, and rest it until the pain subsides. Repeat two or three times per day, max.

Will knee pain go away on its own?

Knee pain will usually go away without further medical treatment, using only a few self-help measures. If you need help you might first see a physiotherapist or your GP.

How should I sleep with knee pain

If on your back, put a pillow under your knees for support. On your side, keep your knee in a flexed position to minimize pain. Try to never sleep with your legs crossed. If you have knee pain due to injury, you should see an orthopaedic specialist.

What happens when you ignore knee pain?

In some cases, ignoring joint pain for too long may increase pain or mobility problems, or even result in a fall or injury. “The more proactive you are in preserving your joints, the longer we anticipate they will last,” says Dr. Lange. “Taking care of your joint pain early could delay or prevent the need for surgery.