Here are some simple ways to help reduce knee swelling and pain:
Follow the R.I.C.E method:
Rest: Avoid putting excessive strain on your knee when it hurts.
Ice: Applying an ice pack to the swollen area can help constrict blood vessels and reduce swelling. Do this 3-4 times a day for 15 minutes each time.
Compression: Wrapping your knee with a crepe bandage can help reduce swelling. But don’t make it so tight that it blocks blood flow.
Elevation: While lying down, placing one or two pillows under your knees and elevating your legs above the level of your heart can help reduce fluid retention.
Turmeric and Ginger:
The ‘curcumin’ in turmeric acts as a natural anti-inflammatory. Drinking turmeric with milk or including ginger in your food can help reduce swelling in the body.
Medicines for non-wounded swelling:
For pain not caused by wounds, rubbing green vegetables or applying Ayurvedic oils (for example, wound oil or Dhanvantara Kuzhambu) and gently massaging will provide relief. (Note: Do not massage with pressure when there is severe swelling).
Control your weight:
Excess weight puts a lot of pressure on the knees. Every kilo of weight loss gives a lot of relief to the knees.
Simple exercises:
Do simple exercises like ‘quadriceps stretching’ to strengthen the muscles around the knees. This will increase the flexibility of the knees.
