If you suffer from knee arthritis, you may have pain, swelling, and mobility issues. Your doctor may prescribe medications to help relieve the pain and inflammation, but sometimes you need to do more to control the symptoms. If you are hoping for more flexibility and pain relief without the side effects of drugs, you might want to consider the following natural ways to control your symptoms.
1. Keep Moving
When you experience an arthritis flare-up, you may naturally want to rest your aching joints, which may be the thing to do when swelling occurs. However, on the good days when the pain has subsided and swelling is at a minimal level, you need to move your joints and exercise. Remaining sedentary may make your condition worse and cause joints to stiffen and become more immobile.
Ask your doctor for an exercise plan. He or she will work with you to determine the most beneficial exercise for your needs. One such exercise is cycling. If possible, get a bicycle and go for a ride each day when the weather is nice.
If outdoor bike riding not practical, buy a stationary bike that may be used indoors. You may choose the traditional upright style or a recumbent bike. The recumbent model sits lower to the ground, with a backrest for support. Recumbent bikes are best suited for those who may find it difficult to sit upright without the additional back support.
If bike riding is not your thing, try walking. Walking at a brisk rate not only provides a good cardiovascular workout, but it is also low impact for your knee joints. In addition, daily walks are a good way to keep the knee joints fluid and more flexible. Be sure you wear comfortable, well fitting shoes.
Swimming and water aerobics are also beneficial for knee arthritis. You may find that the buoyancy of the water improves your joint function. If possible, swim in a heated pool, as this warmth may help ease your discomfort. Ask your doctor about the benefits of hydrotherapy.
2. Lose Weight If You Need To
Being overweight will add more stress to your knee joints. Therefore, you should try to maintain a healthy body weight. Your health care provider can recommend an exercise and diet routine to help you reach your targeted goal. In fact, incorporating some of the recommended exercises above can also help you to lose weight if you need to.
Once you lose weight, you won’t have as much pressure exerting on your knee joints, which will relieve some of your arthritis pain.
3. Be Mindful of What You Eat
Many physicians and health experts tout the benefits of an anti-inflammatory diet. Did you know there are foods which may help reduce inflammation? On the flip side, some foods may aggravate arthritis inflammation. Stay on the right track by using good judgment. Here's what you should eat more of:
- Seafood rich in omega-3 fatty acid:
Try eating more salmon, tuna, and sardines. Seafood such as these types may help reduce inflammation. Herring and scallops are other good choices.
- Fresh fruits and vegetables:
Green, leafy vegetables are high in antioxidants, which may help repair damaged cells. Berries also have anti-inflammatory properties, so load up on these as well.
- Green tea:
If you are a tea drinker, consider green tea as your beverage of choice. Rich in antioxidants, this type of tea may have anti-inflammatory benefits.
Consider a few other dietary tips to help ease your arthritis pain. For example, add more extra virgin olive oil to your daily cooking. Olive oil has healthy fats and anti-inflammatory benefits as well. At the same time, try to reduce your intake of sugar, as sugar is known to cause inflammation in some individuals.
4. Try Hot or Cold Therapy
Both heat and cold tend to work for relieving arthritis pain. You may want to experiment to see which works best for you. Try soaking in a warm Epsom salt bath to ease knee stiffness and pain. A moist heating pad to the area may be beneficial as well. As an alternative, you might find that an ice pack applied to your knee helps, especially during a flare-up when swelling is present.
As a final consideration, consult with your health care provider before beginning an exercise program or taking dietary supplements. Contact us at Hampstead Medical Center PC for more information and assistance.