Home Remedy for a Strained Knee

Partly because of its design and partly because of the large amount of stress placed upon it, the knee is particularly vulnerable to injuries. Lifting, climbing stairs, kneeling, squatting jogging and running can place the knee at risk. Any sudden twist or blow to the joint can end in pain, inflammation and difficulty walking or standing for extended lengths of time.

Self-care

• The first step in treating an injured knee is to rest the afflicted leg. Elevation of the foot increases circulation of blood and tissue fluids to the injured area and helps to keep swelling to a minimum. In addition to propping your leg up, place an ice pack on the injury to help alleviate the pain. Be sure to wrap the ice in a towel and to remove the pack after 20 minutes to avoid causing tissue damage from the cold. The knee can also be wrapped in an elastic bandage, creating a gentle but firm pressure.

Topical treatments

• Many people find the warming sensation created by medicinal muscle rubs to be soothing for a strained knee. To make your own, stir 10 drops of clove or eucalyptus oil into a spoonful of olive oil and apply the mixture directly to your knee. Massage the area gently until all the oil has been absorbed and the area feels warm to the touch. Alternatively, you can make a paste by mixing dry ginger with warm water and rubbing it over the knee to alleviate muscle pain and increase blood flow to the injured area.

Lifestyle

• If you have injured your knee during a favorite workout or playing a sport, modify your routine to decrease the stress on your knees. Focus on non-weight bearing activities, such as elliptical training, yoga, tai chi, swimming, biking or walking. Knowing your limitations and overcoming them in creative ways will help preserve knee health.

Weight

• Excess body weight is a key contributing factor to ongoing knee problems. According to researchers at Wake Forest University, every pound of extra weight you carry on your frame places six times that amount of pressure on your knee joint. For example, every five pounds of weight gained translates into 30 extra pounds your knees have to lug around. Ask your health care provider to help determine a reasonable and healthy weight for your height and age. Then take the necessary steps to say within your ideal weight range.