Guide to Soothing Knee Discomfort: Stretches and Home Remedies

Why Do Your Knees Hurt?

Your knee joint is one of the most prominent joints in your body. Did you know that 25% of adults will experience knee pain at some point? Women are more likely than men to experience this type of pain. Let us look into some of the common causes of knee pain:

Overuse of Knee Joints

Too much of anything is not good. When overused by running, cycling, etc., your knees can cause discomfort. Most of the athletes and active men become prone to knee injuries due to its overuse.

Trauma

Sudden injuries and trauma can cause knee joint pain and other discomfort.

Age

Your knee comprises the thigh bone, shin bone, patella, several ligaments, and cartilage. As you age, the cartilage and the bones become weak, which can cause knee problems.

Effective Stretches for Knee Pain Relief

For maintaining flexibility and relieving discomfort, stretching plays a huge role. Following are some of the most effective stretches that help to reduce your knee discomfort.

Quadriceps Stretch

The quadriceps are the muscles located on the front of your thigh. When these muscles are tight, they can pull on the kneecap and cause discomfort or pain. To stretch out your quadriceps: 

• Stand near a wall or chair for balance. 
• Bend one leg behind you and grab hold of your foot with your hand. 
• Slowly pull your heel towards your buttocks to feel the stretch in your quadriceps. 
• Maintain the position for 30 seconds, and then repeat the same procedure with the other leg.

Hamstring Stretch

The hamstrings are the muscles located at the back of your upper leg. If your hamstrings are tight, it can indeed limit the range of motion in your knee joint. To stretch these muscles: 

Sit down comfortably on the floor or a yoga mat and extend both your legs in front of you. Remember to keep your back straight and reach towards your toes. Hold this pose for 30 seconds and feel the tension melt away.

IT Band Stretch

The iliotibial (IT) band, a thick band of tissue extending from the hip to the shinbone, can sometimes cause pain outside the knee when tight.

To stretch the IT band, 

• Stand with your feet together.
• Cross one of your legs over the other, placing your ankle just above your knee. 
• Gently lean towards the side of the crossed leg. 
• Hold this stretch for at least 30 seconds and repeat on the other side.

Calf Stretch

If you experience pain in the back of your knee, it could be due to tightness in your calf muscles. 

Stretching the calves can help relieve this pain. To do this, 

• Stand straight, facing a wall, and place your hands on the wall at shoulder height.
• Lean forward while keeping your back straight, and then hold the stretch for 30 seconds. You should feel a stretch in your calf muscles.

Knee Circles

Enhancing and maintaining the range of motion in your knee joint is essential, and knee circles can help achieve this. To perform knee circles:

•  Sit on the floor, extend your legs in front of you, and keep them straight. 
• Then, slowly trace a circle with your knee while keeping your leg straight. 
• Continue tracing circles for 30 seconds in one direction and then switch to the opposite direction.

Stretching can be a helpful way to relieve knee pain and improve flexibility. However, it is vital to see a doctor if you are experiencing severe knee pain or if your pain does not improve with stretching.

RICE Method to Cure Knee Pain

A practical and popular method for your knee pain or discomfort is the RICE method. Let us look at how this benefits your knees.

Natural Home Remedies for Knee Discomfort

Managing your knee discomfort at your home itself sounds soothing. We provide you with some natural and ayurvedic home remedies that you can try to reduce the discomfort in your knees.

Hot and Cold Therapy

Alternate application of hot compress and ice packs can help reduce knee joint problems. It will help to overcome the pain, stiffness, etc, associated with your knee joint. 

Oil Massage for Your Knees

Massaging your knees with oils not only helps to lubricate them. By selecting the appropriate oil, it can ease the discomfort of your knees. Ayurveda mentions medicated oil preparations for different conditions. Consult with your Ayurvedic practitioner to know which oil suits your condition most.

Some common knee joint massage oils are - Murivenna oil, Pinda taila oil, Narayana taila oil, etc. These oils are prepared by processing with Ayurvedic anti-inflammatory and pain-relieving herbs, which can penetrate your joints and improve their efficacy.

Using Rock salt Compress

In Ayurveda, practitioners employ fomentation therapies to relieve joint pains. Fomentation using rock salt is a very effective technique. Rock salt contains anti-inflammatory action, which helps to reduce knee joint discomfort.

Heat the rock salt without using any oil or other liquids. Make this heated rock salt into a ball of paste of appropriate size. Make a poultice by tying this in a small cotton cloth and thread. After checking the temperature of the poultice, use this to massage your knees gently. The process can help you to manage your knee joint difficulties.

Medicated Herbal Paste or Powder 

You can manage your knee joint pain to a great extent through the local application of medicated herbal paste or powder made with herbs having anti-inflammatory properties. After a proper consultation with your Ayurvedic practitioner, you can apply the paste or powder over your knee joints. 

Some commonly used Ayurvedic medicinal preparations include jatamayadi choorna powder, kottamchukkadi powder, etc. There are specific rules that you must note while applying the paste:

• You must prepare the paste instantly and ensure you use it only once.
• You should apply it against the direction of hair follicles to enhance the absorption of medicine.
• Remove it just before the paste dries off.
• Never use an Ayurvedic herbal paste at night.

Yoga Poses for Knee Joint 

Many Yoga poses focus on your knee joint, and it can help to regain its standard efficacy and strength. Try the following poses from your home for better knee health.

• Warrior Pose (Virabhadrasana) 
• Triangle Pose (Trikonasana)
• Wide-Legged Seated Forward Bend (Upavistha Konasana)
• Bridge Pose (Setu Bandha Sarvangasana)

Wrapping it Up!

To actively manage knee discomfort and promote the well-being of your knee joints, what should you do? We recommend incorporating stretches, exercises, and natural home remedies. Everyone's experience is unique, so it's necessary to customise these approaches according to your needs. Seek advice from a medical expert if you have persistent or severe knee issues.

Never kneel before your discomforts. Your knee health matters.