KNEE PAIN MANAGEMENT HANDBOOK

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3 Home Remedies for Knee Pain 04 05 06 14 16 DISCLAIMER: Note that the contents here are not presented from a medical practitioner, and that any and all health care planning should be made under the guidance of your own medical and health practitioners. The content within only presents an overview based upon research for educational purposes and does not replace medical advice from a practicing physician. Further, the information in this manual is provided "as is" and without warranties of any kind either express or implied. Under no circumstances, including, but not limited to, negligence, shall the seller/ distributor of this information be liable for any special or consequential damages that result from the use of, or the inability to use, the information presented here. Thank you.

4 1. What causes knee pain? There are many different causes of knee pain - Gout, Lyme Disease, Lupus, Juvenile Arthritis, etc. A common cause is osteoarthritis, a condition that affects the body s joints. The surfaces within the joint are damaged so the joint doesn t move as smoothly as it should.

2. What can be done to prevent and manage knee pain? Compress the knee with a knee sleeve - Compression knee sleeves have been proven to be effective in managing knee pain caused by exercise, running or any activity that puts pressure on your knees. Weight loss (If you are overweight) - If you are obese or overweight, the extra pounds increase the risk of knee pain. The best way to lose weight is to combine exercise with healthy eating. Exercise -Low-impact activities such as swimming, cycling and using a cross-trainer are particularly good. Physiotherapy - If your knee pain is affecting your activity and is persisting, ask your GP about referral to a physiotherapist. Physiotherapy can help you to manage pain and improve your strength and flexibility. A physiotherapist can provide a variety of treatments, help you understand your problem and get you back to your normal activities. Surgery - Surgery may be recommended if your pain is very severe or you have mobility problems. Your doctor will discuss with you what the surgery may involve. 5

3. What exercises can I do to prevent or manage knee pain? Leg stretch 1. Sit on the floor with your legs stretched out in front. 2. Keeping your foot to the floor, slowly bend one knee until you feel it being comfortably stretched. Hold for 5 seconds. 3. Straighten your leg as far as you can and hold for 5 seconds. Repeat 10 times with each leg. 6

Static stretch seated 1. Sit on the floor with the leg to be stretched out straight and the other bent out of the way. 2. Rotate the straight leg inwards and lean forward at the hips to feel a stretch under the thigh. 3. Hold stretch for 20-30 seconds. 4. Repeat the stretch throughout the day at least 5 times. This stretch can also be repeated with the foot turned outwards. 7

Heel Slides 1. Lie down on the floor or the bed with your leg flat. 2. Slowly begin to slide your heel toward your buttocks, keeping your heel on the floor. Your knee will begin to bend. 3. Continue to slide your heel and bend your knee until it becomes a little uncomfortable and you can feel a small amount of pressure inside your knee. 4. Hold this position for about 6 seconds. 5. Slide your heel back down until your leg is straight on the floor or bed. 6. Switch sides and repeat. 8

Gluteal Stretch (also stretches lower back) 1. Lie on back. Bend left/right knee. 2. Grasp left/right leg behind the knee/back of thigh and pull knee towards chest. 3. Hold 30 seconds. Switch sides and repeat. 9

Strengthening Inner Thigh Squeeze 1. Sit in chair, put a folded towel between knees. 2. Squeeze together knees. 3. Hold for count of 10. Relax for count of 3. 4. Do 10 repetitions. 10

Knee Squats 1. Hold onto a chair or work surface for support. Squat down until your knee cap covers your big toe. 2. Return to standing. Repeat at least 10 times. As you improve, try to squat a little further. 3. Don t bend your knees beyond a right angle. 11

Step Up on Stairs 1. Step onto the bottom step of stairs with the right foot. Bring up the left foot, then step down with the right foot, followed by the left foot. 2. Repeat with each leg until you get short of breath. 3. Hold on to the bannister if necessary. 4. As you improve, try to increase the number of steps you can do in 1 minute and the height of the step. 12

Stationary Bicycling 1. 1. Adjust seat height so that legs are almost straight at a pedal position. 2. Tension should provide low to moderate resistance. Ride for 10-20 minutes. 3. Progress by lowering seat height as tolerable and increasing resistance and time. 13

4. Knee Pain Dos and Don ts Do: Some Low-Impact Exercises Low-impact aerobic exercises: walking, biking, and swimming. They are considered joint-friendly. They can help to build strength around the joints. Don t: Engage in High-Impact Exercises High impact exercises include running, jogging, plyometrics (jumping) and other workouts where the body is making contact with, or pounding, the ground. 14

Do: More Strength and Flexibility Training Strengthening exercises help support the muscles around the joint, while stretching can maintain and sometimes improve flexibility around the knee. Don t: Rest too much Too much rest can weaken your muscles, which can worsen joint pain. Find an exercise program that is safe for your knees and stick with it. Do: Wear Comfortable Supportive Shoes There are a fair number of studies that suggest shoe choice matters if you have knee osteoarthritis. In fact, flat, flexible shoes that mimic the foot s natural mobility can decrease the force placed upon the knee during daily activities. Don t: Overlook your weight. If you're overweight, losing weight reduces the stress on your knee. You don t even need to get to your "ideal" weight. Smaller changes still make a difference. 15

5. Home Remedies for Knee Pain 16

1. Apple cider vinegar - is also helpful in reducing knee pain. Due to its alkalizing effect, apple cider vinegar helps dissolve mineral build-ups and harmful toxins within the knee joint. It also helps restore joint lubricants to help reduce pain and promote mobility. * Mix two teaspoons of apple cider vinegar in two cups of filtered water. Sip this mixture throughout the day. Drink this tonic daily until you recover completely. * You can also add two cups of apple cider vinegar to a bathtub of hot water. Soak the affected knee in the water for 30 minutes. Do this once daily for a few days. Also, you can mix together one tablespoon each of apple cider vinegar and olive oil. Use it to massage the affected knee once or twice daily until the pain is gone. 2. Eucalyptus Oil (for external use) - Eucalyptus oil has analgesic, or pain-relieving properties that help get rid of knee pain. The cooling sensation of this oil can even ease knee pain from arthritis. A study published in the Evidence-Based Complementary and Alternative Medicine journal indicates that even inhaling this essential oil may help reduce pain and inflammation after total knee replacement. 17

* Blend together five to seven drops each of eucalyptus oil and peppermint oil. Then, mix in two tablespoons of olive oil. * Store the mixture in a dark glass bottle, away from direct sunlight. * Rub this mixture onto your knees whenever they ache. * Make sure to massage gently so that the oil penetrates deep into the skin. 3. Epsom Salt - It contains magnesium sulfate that has been shown to provide relief from knee pain. Magnesium works as a natural muscle relaxant that helps remove excess fluid from the tissues, in turn reducing inflammation, swelling and pain. * Add one-half cup of Epsom salt to a hot bath and stir it well. * Soak the affected knee in this warm solution for 15 minutes. * Do this a few times a week until you get complete relief from the pain. 4. Turmeric - is an effective and natural treatment to relieve knee pain. Turmeric contains a chemical called curcumin that has anti-inflammatory as well as antioxidant properties that help reduce pain. Also, the National Center for Complementary and Alternative Medicine (NCCAM) reports that turmeric may 18

slow the progression of rheumatoid arthritis, one of the main causes of knee pain. * Add one-half teaspoon each of ground ginger and turmeric to a cup of water and boil it for 10 minutes. Strain, add honey to taste, and enjoy twice daily. * Boil one teaspoon of turmeric powder in a glass of milk. Sweeten with honey and drink it once daily. * Another option is to take 250 to 500 mg turmeric capsules three times daily. Note: As turmeric can thin the blood, these remedies are not suitable for those taking blood-thinning medicine. 5. Lemon - has also been found beneficial as a home remedy for knee pain caused by arthritis. The citric acid found in lemon works as a solvent for uric acid crystals, which is the cause of some types of arthritis. * Cut one or two lemons into small pieces. * Tie the pieces in a cotton cloth and dip it in warm sesame oil. * Place the cloth on the affected knee for five to 10 minutes. * Do this twice daily until the pain is gone completely. 19