5 Tips to Relieve Knee Pain
- 1. Put ice
- 2. Get a massage
- 3. Wear a knee brace
- 4. Postural drainage
- 5. Doing exercises
- When to go to the doctor
The knee pain should go away completely in 3 days, but if it still bothers you a lot and limits your movements, it is important to consult an orthopedist to properly treat the cause of the pain.
Knee pain can have several causes ranging from a sprain to a ligament or meniscus injury, which may indicate the need for clinical treatment, physical therapy, and even surgery. Check out the main causes of knee pain and what to do in each situation.
However, while waiting for the doctor's appointment, there are some homemade guidelines for knee pain relief. Are they:
1. Put ice
You can apply an ice pack for about 15 minutes, taking care not to leave the ice in direct contact with the skin to avoid the risk of burning the skin. There is no need to leave it on for more than 15 minutes because it has no effect. It can be used 2-3 times a day, at different times, such as in the morning, afternoon and evening. Ice can also be used to reduce swelling, achieving great results.
2. Get a massage
It is also recommended to massage the knee using an anti-inflammatory gel or ointment that can be purchased at the pharmacy, such as cataflan, relmon gel or calminex. The massage should be done until the product is completely absorbed by the skin. Pain relief can be maintained for up to 3 hours, so you can apply these products 3-4 times a day.
3. Wear a knee brace
Putting on a knee brace can also be useful to save the joint, providing greater stability and balance between forces. This can be worn after the bath and kept throughout the day, being removed only for sleeping. It is important that the knee brace is tight to the skin for it to have the expected effect, wearing a wide knee brace may have no benefit.
4. Postural drainage
In addition, postural drainage is also recommended if the knee is swollen. To do this, just lie on the bed or sofa, keeping your legs higher than your torso, placing a pillow under your feet and knees to feel more comfortable.
5. Doing exercises
Stretching exercises can also help to reduce knee pain, for that, you should gently stretch the leg of the knee that is hurting, bending the leg back without forcing too much, leaning on a chair so as not to fall.
Check out the following video for some strengthening exercises for the knee, which can be indicated, according to the need:
When to go to the doctor
It is recommended to go to the orthopedic doctor when the knee pain does not improve in 5 days with these tips or it gets worse, so that the doctor can examine the knee and discover the cause, using diagnostic exams such as X-ray, MRI or ultrasound, for example.