Whats Causing Your Knee Crunching And Pain
For now, lets leave specific, traumatic knee injuries asideafter all, when those happen, for the most part, you know what went wrong. And youve probably got a recovery plan in place with your physician and physical therapist.
Also more commonly, both serious and relatively minor knee injuries are non-contact knee injuries. Ligaments and muscles can be sprained and strained without being tackled or anything hitting your knee. These injuries occur from excessive forces at the knee due to misalignments in landing from jumps or running, and can have a lot to do with improper habitual movement patterns.
To explain this further, lets do a quick rundown of how the knee works
/9try These Natural Home Remedies
Knee pain is a common complaint among people of all age groups. Whether it is due to an injury or some underlying medical condition, knee pain can interfere with your daily activities. For some, it can turn into a life long issue. No matter how severe your condition is, there are some home remedies which can prove to be helpful in providing relief from bad knee pain:
Knee Pains Can Be Excruciating However Before You Call Up For A Doctors Appointment Try These 5 Easy
Apply ice packs for knee pain
Old or young, knee pain is a common issue in all age groups. Be it walking, gyming, running or sometimes even winters can make things worse for you. And amidst going through the pain, the first thing one does is to depend on pain killers. But before you step out to visit a pharmacist and pop some pills try considering the natural remedies. Yes, read on to know how can knee pain be dealt with the easily available ingredients at the comfort of your home.
Go for carom seeds
These seeds contain anti-inflammatory properties which help in reducing swelling and redness which are caused due to arthritis and other inflammatory diseases.
How to use
- Crush carom seeds with water.
- Simply apply the paste on your knees.
Try camphor oil
Camphor oil increases your blood circulation and helps in relieving stress and irritation on your joints.
How to use
- Add a tspn of camphor powder to a cup of hot coconut oil. But make sure that the oil is not boiling.
- Let it cool and massage on your knees twice a day to get the desired results.
Apply castor oil
Castor oil contains anti-inflammatory compounds which treats inflammation and improves your condition.
How to use
- Gently massage your paining knee with warm castor oil.
Turmeric is a potent antiseptic compound that contains curcumin which is anti-inflammatory and helps in reducing your pain.
How to use
Pick ice packs
How to use
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Is Squatting Bad For Your Knees
The short answer: No, especially with proper conditioning of the knees.
Understanding how the knee works and what can go wrong is different from knowing what will or wont aggravate issues going on in your body.
We see comments every day from people, saying things like squatting is bad for your knees, or, if you move like that, youre going to wreck your knees, or, my doctor said to only do X, and youre showing Y, so thats clearly going to hurt people.
99% of these comments are coming from a good place. If someone has had a particular experience thats hurt their knees, they want to share that experience with others, to help them avoid injuries.
The problem with taking those comments at face value is that they dont account for the very wide range of responses that can occur in different peoples bodies. Just because squatting a certain way aggravated John Smiths knee injury doesnt mean it will do the same for you.
Plus, certain motions may technically be wrong for the knees, but if done with proper mechanics and with some nuances, and if you are adequately prepared, they are not dangerous by any means.
In this video, I demonstrate twisting and rotational movements, distinguishing between safe and unsafe approaches:
Practice Good Sleep Habits
Getting enough sleep is important for managing pain and promoting healing. Practice habits that help you get restful, adequate sleep. For example, make your bedroom quiet and dark, ban electronics from the bedroom, and establish a regular schedule for going to bed and getting up.
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Sign Up For Physical Therapy
Some people with osteoarthritis respond to acupuncture, especially those with arthritis of the knee or spine, according to the Arthritis Foundation. Traditional Chinese acupuncture is also one of the nondrug approaches recommended by the American College of Rheumatology.
Acupuncture combined with moxibustion, a technique that involves burning the herb mugwort close to the skin, is a course of Chinese medical treatment for osteoarthritis, says Ming Jin, MD, PhD, an acupuncturist and founder of the Ming Qi Natural Healthcare Center in New York City. Moxibustion can be as effective as oral medications for treating knee arthritis, according to a study published in the journal Medicine in February 2016. Your treatment should be tailored to your disease stage and may include acupuncture, acupressure, and moxibustion, Jin notes.
Massage The Affected Area
The National Institute of Arthritis and Musculoskeletal and Skin Diseases reports that when done by a trained professional, massage can help control pain, increase joint motion, and improve muscle and tendon flexibility.
Moreover, massage therapy helps relieve joint pain by improving circulation and soothing inflammation.
A study presented at the American Massage Therapy Association National Convention reports that therapeutic massage can work as a conjunctive treatment to alleviate joint pain and positively affect the physiological systems of RA patients by attenuating the deteriorating effects of the disease.
Another 2013 study published in Complementary Therapies in Clinical Practice shows that patients with RA in the upper limbs benefited from moderate pressure massage therapy.
- To massage the affected joint area, use warm oil like coconut, olive, mustard, castor or garlic oil and apply gentle pressure while massaging.
- You can even consult a professional massage therapist for maximum efficiency and benefits.
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What Is The Long
Some knee pain, especially pain caused by osteoarthritis, will likely be permanent. Thats because the structure of the knee is damaged. Without surgery or another type of extensive treatment, youll continue to feel pain, inflammation, and swelling in your knee.
The long-term outlook for chronic knee pain involves managing pain, preventing flare-ups, and working to reduce irritation to the knee.
Primary Functions Of The Knee
The knee is a hinge joint, that has two main functions: Flexion and Extension . Theres a small degree of rotation available at the joint, but only to allow for the proper mechanics of the major motions of extension and flexion.
When it comes to ideal performance of certain exercises, its a good idea to avoid excessive rotation. Proper alignment helps you put forth your best strength and power in movements.
Butand this is a big butrotational forces are going to happen, even if you try to avoid them.
Enter the ligaments.
There are 4 major ligaments that stabilize the knee through the following planes of movement:
Without these ligaments, your knee would be constantly flopping all over the place!
Another protective anatomic structure is the meniscus, which sits between the upper and lower leg to help cushion the joint and absorb forces. We have two menisci in each kneemedial and lateral.
As you may know, all of these tissues are prone to damage, either from repetitive strain or from trauma.
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Muscles That Interact With The Knee
Theres a whole system of muscles that interact with the knee in some form or fashion, but the following are the most important:
- Pes anserine
- Gastrocnemius and soleus
If any of these muscles is tight, weak, or otherwise not functioning the way it should, it can get in the way of how your knee is able to move, and that can leave you open to injuries.
Apple Cider Vinegar And Other Foods
According to some sources, apple cider vinegar has anti-inflammatory properties that can help relieve arthritis and other types of pain.
However, there is a lack of scientific evidence to support this. The Arthritis Foundation refers to ACV as a food myth.
Other popular advice for arthritis includes:
- consuming collagen, gelatin, or pectin, and raw foods.
- avoiding dairy, acidic foods, and nightshade vegetables, such as tomatoes, potatoes, and eggplant
There is no evidence to suggest that these are helpful or even advisable.
It commonly affects teenagers, especially young female athletes. It is the most common overuse syndrome in sportspeople.
Most cases of front knee pain are injuries from overuse, or from poor preparation for exercise. The problems usually go away on their own, and sporting activities can resume after the pain subsides.
The pain varies but tends to:
- be a dull ache that starts gradually, and is linked to activities
- produce clicking or other sounds
- come on when going upstairs, or when getting up after a long time sitting, squatting down, or kneeling
- produce a weakness in the legs
Recommended treatments for front knee pain include:
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The Importance Of Essential Fatty Acids
Omega-6 fatty acids activate pro-inflammatory chemicals, while omega-3 fatty acids activate anti-inflammatory chemicals. Ideally, these fatty acids would be consumed in a 1:1 ratio. However, modern western diets commonly contain up to 25 times more omega-6 than omega-3, which further explains why chronic pain is so prevalent today.
Omega-3 fatty acids are some of the most researched nutrients in the world, with the University of Toronto, Canada administering the first ever case study on the effects of omega-3 supplementation and chronic neuropathic pain. Each patient in the study was given 2400-2700 mg of EPA and DHA per day. Outcome measures were obtained pre-treatment and post-treatment and results showed clinically significant pain reduction and increased function in all 5 cases, while no adverse side effects were reported.
Increasing your intake of omega-3 rich foods, such as fresh water salmon, cod liver oil, flaxseed and walnuts, as well as decreasing omega-6 dominant foods, like grain-fed beef and vegetable oil, are great ways to start combating inflammation and decreasing pain. However, these tweaks prove to be only one piece of the puzzle.
We must go back and look at the gut once again
Ask About Transcutaneous Electrical Nerve Stimulation
This type of high-frequency electrical stimulation through the skin can help reduce knee osteoarthritis pain, Behrns says. It works by overriding the pain signals in your body with an electric current, according to the Arthritis Foundation. You can buy a TENS unit for your own use or go to a physiotherapist to have it administered in a healthcare facility. Keep in mind, as with all natural remedies for knee pain, not everyone will see improvements in their symptoms.
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Inflammatory Foods To Avoid
On the other hand, you might consider cutting back on some types of foods if youre suffering from temporary or chronic knee pain.
Generally speaking, highly processed foods have been shown to more or less increase or somehow contribute to inflammation. These foods are so-called Comfort Foods theyre enjoyable, of course, but please consume them in moderation. If you can manage to largely eliminate them from your diet, youll be better off, in the long run.
Try not to eat all those foods you lovecookies, cakes, pizza, popcorn, chips: These are high carbohydrate, high calorie sugary, trans fat foods. Youll save yourself from many future health problems
Such Non-beneficial Foods Include:
- Cold cuts / processed meat
- Alcoholic beverages
Also, some people have an adverse reaction to dairy products, and few suffer from celiac disease, which makes gluten-rich foods dangerous to them as they can contribute to the symptoms of arthritis.
As a rule of thumb, if you suffer from chronic inflammation, its best to keep your diet as simple as possible. Focus on healthy proteins, carbs, and fats, and cut back on processed foods, such as sugar and refined grains. Also, its a great idea to cut back on alcohol, as it may encourage risky behavior if youre injury-prone.
If your child wants something sweet, give him or her a piece of fruit such as an apple, not a donut
Next Steps To End Joint Pain
When the body receives the proper nutrition, detoxification, and exercise, it will begin to heal. But we can help the process with supplements and targeted foods.
Anyone familiar with natural healing is aware of leaky gut syndrome. Antibiotics and a poor diet start the deterioration of the gut. Gluten and Candida continue the destruction and imbalance. When a leaky gut allows foreign particles direct access to the bloodstream, allergies and autoimmune disorders result. In order to stop joint pain, you must heal your gut.
I have noticed a pattern that many women who suffer from joint pain also have digestive issues. Ongoing digestive imbalances in the GI system have long been associated with allergens and chronic inflammation. Marcelle Pick, OB/GYN NP
While the general belief system is that autoimmune diseases are the result of the immune system running amuck and attacking healthy tissue, the leaky gut connection and systemic Candida suggest a different scenario that the immune system is attacking foreign particles that have escaped the gut. One thing is for certain many people who suffer from autoimmune disease report a decrease or a complete resolution in joint pain and other symptoms after healing their gut and following a healthy diet that eliminates gluten, milk, known allergies, and sugar.
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The 10 Best Foods To Eat If You Have Arthritis
If you have arthritis, you know just how devastating this condition can be.
Arthritis is a term for a class of diseases that cause pain, swelling and stiffness in the joints. It can affect people of all ages, genders and ethnic backgrounds.
There are many different types of arthritis. Osteoarthritis is one type, which develops in joints with overuse. Another type is rheumatoid arthritis, an autoimmune disease in which your immune system attacks your joints (
Fortunately, there are many foods that can ease inflammation and may help relieve some of the joint pain associated with arthritis.
In fact, one survey found that 24% of those with rheumatoid arthritis reported that their diet had an impact on the severity of their symptoms (
This article will look at 10 of the best foods to eat if you have arthritis.
Healing The Gut Is Key To Reducing Chronic Inflammation
Simply eating all food deemed as healthy isnt necessarily the answer to healing a leaky gut. As you may recall, when a leaky gut is present, larger molecules are allowed to pass through into the bloodstream igniting an inflammatory response to the foreign invader. The inflammatory response releases chemicals that aid in tissue repair, but also have the ability to act upon sensory receptors. And because these sensory pain receptors are triggered by inflammatory chemicals, the whole pain cycle has the potential to be activated.
Thus, any food has the potential to pass through the gut wall and have this effect.
This may explain why eggs and nuts are often problematic for those with a leaky gut. Its well-established that both have much to offer in terms of micro and macronutrients, but they tend to activate an immune response more so than other foods like cooked zucchini or pears.
In other words, the timing and the state in which we consume healthy food matters. Nuts and eggs can certainly be part of a healthy diet, but we first must allow the gut to heal by consuming easy-to-digest foods before we challenge it with foods that are much harder to break down.
And Im excited to share with you how thousands of people in our community are reducing and even eliminating chronic pain by following the steps below.
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Apply Hot And Cold Compresses
Alternating hot and cold compresses can also help ease joint pain. Heat therapy helps decrease pain, increase blood flow and relax sore muscles and joints. Cold therapy, on the other hand, reduces inflammation and numbs the areas around the affected joint.
A 2014 study published in the International Journal of Preventive Medicine reports that using hydrotherapy along with the usual rehabilitation training can engender additional improvement in terms of pain and knee joint range of motion .
Another 2017 study published in the Brazilian Journal of Physical Therapy found that arthritic patients receiving hydrotherapy had better performance for knee flexor and extensor strength, knee flexor power, and knee extensor endurance.
Will Fish Oil Help Knee Pain
Fish oil is a supplement that is packed full of omega-3 fatty acids as well and comes with its own set of benefits. Along with providing benefits to your cognitive function, it has also been found to provide benefits for your knee joints. However, to avoid the side effects that come along with it, you want to consume no more than 3 grams of omega-3 fatty acids per day.
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