5 Ways to Treat Knee Pain that Can Be Done at Home

There are various ways to treat knee pain, some of which you can even do at home. This is important for you to know because the knee supports daily activities, from standing, walking, and running. For this reason, knee pain needs to be treated immediately.

The onset of knee pain is usually caused by arthritis, injury, or activities that put repetitive stress on the knee, such as jumping in feather sports. badminton and basketball.

5 Ways to Treat Knee Pain that Can Be Done at Home

Complaints of pain are usually accompanied by swelling of the knee and redness. In order for this knee complaint to recover quickly, you can take various ways to relieve and prevent it from recurring.

Various Ways to Treat Knee Pain

There are various ways treat knee pain that you can apply at home, namely:

1. Perform the RICE technique

RICE method (rest, ice, compression, elevation) are first aid steps that can be taken when your knee hurts or has just had a minor injury.

The first step is rest. Immediately stop any activity that triggers knee pain, for at least 2 days after the injury. Next, compress the knee with ice cubes wrapped in a cloth for 15-20 minutes, every 2-3 hours.

The next step is to bandage the painful knee with a medical bandage. However, keep in mind not to wrap it too tightly so that blood flow is not blocked.

Finally, position the knee that hurts higher than your chest. You can lie down and support the affected leg using a pillow.

2. Exercise regularly

When the knee pain has started to subside, you can do sports to maintain healthy joints and muscles around the knee. Regular exercise can prevent your knees from becoming stiff.

However, make sure you do light exercise first so you don't put a heavy load on the knee joint that is recovering. Examples of sports that you can do are swimming or tai chi.

3. Go on a diet

Excess weight (overweight) and obesity can put additional stress on the knees. This added pressure can trigger friction between the bones which in turn causes pain and swelling in the knee.

Therefore, a diet program is highly recommended for people who are overweight or obese. In addition to reducing the risk of knee pain, diet can also reduce the risk of chronic diseases, such as diabetes.

4. Use capsaicin cream

Capsaicin is the active compound in chili peppers which, when used as an ingredient in creams or ointments, can play a role in pain relief. Capsaicin cream has been shown to reduce knee pain due to arthritis.

In some people, capsaicin cream can cause skin irritation. If there is a reaction such as redness and itching on the skin after using capsaicin cream, rinse the skin immediately with running water and consult a doctor if the complaint worsens.

5. Take supplements

A study revealed that vitamin E can reduce knee pain because it has antioxidant and anti-inflammatory properties. This function is also often used to reduce inflammation in the joints.

However, further research is needed to determine how this supplement works and the effectiveness of this supplement against knee pain.

In addition to the various methods above. You can also try taking painkillers such as paracetamol or ibuprofen. However, the use of supplements or drugs to treat knee pain should be in accordance with the recommendations and doses determined by the doctor.

If you have tried various ways to treat knee pain above but the knee pain does not improve or gets worse

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