Remedies for knee pain

Knee pain is an issue that impacts not only the elderly but even the younger generation. It might happen as a result of arthritis, inflammation, or a physical injury. However, our sedentary lifestyle, lack of activities, improper posture, bad food choices, and stressful daily schedules are all major contributors to knee pain. Even if it is worrying, if the pain is minor to moderate, it can be managed at home with easy and effective remedies. Here are a few home remedies to overcome the pain.1) Postural correctionsRight posture plays a significant role in overcoming knee pain.1. Do not sit for long with knees bent. Make it a point to walk every half-hour.2. Keep your knee straight while sitting or keep it in elevation.3. Preferably use western toilets rather than Indian toilets.4. Stand properly on two feet as we always tend to stand putting more weight on one leg than the other. This imbalanced way of standing can enhance the problem. 2) Asanas to relieve knee painTo relieve pressure on your knees, you must strengthen your leg muscles. The following asanas will assist in pain relief.1. Hastapadangushthasana ( one leg variation – lying down )2. Hastapadangushthasana ( twist variation )3. Yashtikasana4. Talasana5. ShavasanaIt's also important to understand which asanas should be avoided completely. Avoid any asanas that require you to bend your knees. These kinds of asanas place a greater strain on your knee. The following asanas must be avoided.1. Utkatasana2. Vakrasana3. Ushtrasana4. Virbhadrasana5. Sukhasana ( but can be done if the pain is just mild )6. Pavanamuktasana ( can be done by holding thighs if the pain is just mild )3) Lose weightObesity is one of the causes of prolonged knee problems. The excess body weight places additional strain on your knees, leading to a variety of knee issues. Hence, work on reducing your excess weight through exercise, a healthy diet, and an active lifestyle.4) Heat and cold packApplying a heating pad helps relax the muscles and enhance lubrication of your joint, providing pain relief. You can use a cold pack to reduce inflammation and swelling. Never apply ice directly to the skin as it can burn the skin; instead, use a pack.5) Dietary remediesConsume fruits and vegetables in greater quantities since they contain antioxidants and anti-inflammatory chemicals that can help to reduce inflammation. Berries, apples, spinach, grapes, and pomegranates have shown anti-arthritis fighting power. Avoid non-vegetarian, processed, sugary, and salty foods, as these may aggravate knee inflammation.Increase your intake of whole grains. Brown rice should be used instead of white rice. As brown rice can aid in the prevention of joint problems. Avoid eating too much dal as it can stiffen your joints. Avoid oils containing omega 6 fatty acids like safflower oil, sunflower, and vegetable oil. Consume olive oil as it has excellent anti-inflammatory properties.6) Relax your mindA stressed mind leads to stiffness of muscles. A stiff muscle eventually loses its elasticity, flexibility, and ability to carry weight. Consequently, the knee joint would be subjected to increased pressure, resulting in knee joint degeneration. Hence it's critical to keep your mind calm and happy at all times.Practice these following techniques to relaxa) Nispanda bhavab) Sukhasanac) ShavasanaKnee strength is essential since it provides support to the entire body for walking and standing. Any problem with your knee can severely limit your daily activities and mobility. So, take care of your knees by following these yoga techniques and disciplines.Stay fit and stay happy !Authored by: Dr Hansaji Yogendra, The Yoga Institute