Bid Adieu To Your Knee Pain By Following These Simple Tips

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Knee pain is a very common problem that affects a major part of the population and is usually associated with orthopaedic problems and injuries. The pain can range from mild to chronic depending upon its cause and the course of treatment is decided accordingly. Although pain killers can give you instant relief from the pain their effect subsides after some time. Also, many people do not want to depend on medicines or are allergic to them. This calls for the need for different treatment options that prove to be beneficial in the long run.

Studies conducted by doctors, known for best knee pain treatment in Delhi, have shown that lifestyle changes and proper care can help to get rid of knee pain without any need of pain killers and steroids. It may seem challenging at first as the results are not usually instant but consistency is the key.

Patients undergoing knee joint treatment in Delhi as well as other parts of India are recommended to inculcate some lifestyle practices and eating habits in their day to day life for faster recovery.

For long term effects

Change your eating habits

The food we eat directly or indirectly impacts different parts of our body. Same holds for our joints. Some food products are highly recommended for joints while others are prohibited, the reason being that the nutrients present in different food items can affect our bone and joint strength.

  • Replace your normal cooking oil with extra virgin olive oil. The oil is known for its anti-inflammatory properties and is a rich source of omega-3 fatty acids. It can also help you to maintain a healthy weight which is good for your joints.
  • Eat fish. They are a rich source of proteins and omega-3 fatty acids which are beneficial for your joints.
  • Eat berries like blueberries and strawberries. These not only taste good but the anthocyanins present in them help to bring down swelling and inflammation.
  • The protein, iron, potassium and magnesium present in beans can help to strengthen your immune system and helps reduce swelling and pain.
  • Studies have shown that diallyl disulphide present in garlic stops the production of enzymes that trigger various bone and joint problems.
  • We all know the various benefits of drinking green tea but the fact that green tea can help with your knee pain is not known to all. The polyphenols present in green tea are antioxidants and help with the swelling and inflammation.
  • Eat green vegetables like broccoli and spinach as these are a rich source of protein.
  • Nuts like walnuts, almonds, pine nuts and peanuts can also help you get rid of knee pain.

Avoid

  • Fried and processed food products as these can lead to inflammation and swelling.
  • Food products rich in AGE (advanced glycation end product) as these are toxic.
  • Certain dairy products
  • Smoking and drinking
  • Unhealthy carbs
  • Excessive intake of salt

Start exercising

  • Walking and jogging

Go out for regular morning and evening walks. This can help to keep knee pain and various other health problems at bay.

  • Lifting

Avoid lifting heavy objects as these can lead to unnecessary strain on your knees.

  • Best home-based exercises for knee pain

People who are not comfortable going to the gym can try home-based exercises like leg raises, standing hip hinge, low plank, chair squats, calf raises, hamstring curls.

Lose those extra pounds

Obesity is one of the greatest enemies of your knees as the extra body weight exerts additional pressure on your joints thereby accelerating the rate at which your joints degenerate.

Physiotherapy

Physiotherapy or physical therapy, as the name suggests, includes a plethora of specially curated exercises that help to increase your range of motion and minimize pain and inflammation. A physiotherapist goes through your medical history and plans a proper treatment protocol accordingly. It is considered to be the best treatment for knee pain.

For instant effects

PRICE - Protect, Rest, Ice, Compress and Elevate.

  • Protect your knee
  • Rest is must to give time to your joints to heal.
  • Use ice packs to help with pain and bring down inflammation.
  • Apply compression over the affected area for relief.
  • Elevate your leg with the help of a pillow.

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