Knee pain is not something you have to experience for the rest of your life. With proper treatment and lifestyle changes, you can reduce the wear and tear on your joints and completely eliminate the pain. The main ways to do this are:
Muscle-strengthening exercises: When the muscles around the knee (Quadriceps and Hamstrings) become stronger, the pressure on the knee joints decreases. Doing the right exercises as directed by a physiotherapist will help reduce pain and increase mobility.
Lose weight: This is the most effective way to relieve knee pain. The relief that the knee joints get with every kilo of weight loss is huge. Losing weight helps slow down the wear and tear of the joints.
Anti-inflammatory diet: Eat foods that help reduce inflammation in the joints. Including fish, nuts, turmeric, ginger, and garlic rich in omega-3 fatty acids in your diet will help reduce pain. Avoid excessively sweet and oily foods.
Ensure Vitamin D and Calcium: Calcium and vitamin D are essential for bone strength. People with knee pain should get their levels checked through a blood test and if they are deficient, they should be corrected. Include milk, dairy products, and leafy greens in their diet.
Proper footwear and rest: Wear footwear that does not put excessive pressure on the knee when doing strenuous work. Using an ice pack when the pain increases can help reduce swelling. It is also important to give the joints adequate rest without overworking them.
