Osteoarthritis of the knee: 7 natural solutions
In this article, I explain how to relieve osteoarthritis of the knee (gonarthrosis) thanks to a completely natural and especially effective treatment.
Osteoarthritis of the knee occurs when the cartilage protecting a joint begins to deteriorate. This premature wear and tear prevent proper mobility between the bones, leading to inflammation and pain.
Osteoarthritis of the knee: what to do to get relief?
Osteoarthritis of the knee corresponds to a premature phenomenon of aging of the knee joint, mainly the cartilages. This wear and tear often trigger painful symptoms, inflammation, and joint stiffness.
It is preferable to treat your cervical osteoarthritis by using natural solutions, which do not have all these side effects on your body.
1) Use heat and cold
Hot and cold can be used to relieve your knee osteoarthritis.
Indeed, cold is more often recommended than hot for relief from gonarthrosis. However, heat can be helpful when the knee is not in an inflammatory phase.
When to put cold on your knee?
When your knee is inflamed, it becomes swollen, hot and stiffer.
In this case, it is advisable to apply cold. Indeed, ice is a very effective way to relieve your pain, without side effects.
You can therefore ice your knee 3 times a day, for periods of 15 minutes.
Use an ice pack or a bag of frozen peas. Remember to place a cloth between the ice and your skin to avoid irritating the knee.
When to put heat on your knee?
If your knee hurts but is not hot, red, or swollen, you can opt for warmth.
Indeed, heat increases blood circulation (vasodilatation) and cellular activity. It also reduces joint stiffness, muscle contractures, and pain.
In this situation, you can try applying a hot gel pack on your knee for 15 minutes, 3 times a day.
You can use the warmth before practicing your exercises, to relax the joint tissues and the muscles.
Each person is different, so test to see which solution, between hot and cold, is best for you.
2) Bike, swim, or walk every day
Movement is one of the best remedies to relieve your gonarthrosis. The more inactive your knee is, the more it stiffens and the more inflammation and pain it causes.
Of course, not all physical activities are suitable.
What sports can I do if I have osteoarthritis of the knee?
The answer is any sport that makes you feel good and gives you relief.
In the case of severe osteoarthritis, sports with little body weight should be preferred. The best choices are cycling, swimming, elliptical, or rowing.
Walking is also often recommended. It has the advantage of adding useful stress to the knee, but the knee’s range of motion is less than in other activities.
In the case of moderate or mild osteoarthritis, you can practice any physical activity that is not painful.
20 to 30 minutes a day of cycling, walking, and swimming… is the best way to treat your knee osteoarthritis.
3) Use plants and food supplements
The following plants and food supplements can help you relieve your knee osteoarthritis, especially thanks to their anti-inflammatory action.
Turmeric
Curcumin is the active ingredient in turmeric that reduces joint pain and inflammation by blocking cytokines and inflammatory enzymes. It even seems that curcumin has protective effects on cartilage.
So consume turmeric regularly in your dishes, combined with black pepper to increase its absorption.
You can also consume turmeric as a dietary supplement.
Omega 3 (EPA-DHA)
Fish oil contains a significant amount of omega 3 which, after conversion by the body, allows the synthesis of molecules with anti-inflammatory properties.
Resveratrol
This is a polyphenol naturally present in berries, grapes, and peanuts.
Other plants
Other herbs may help relieve your osteoarthritis. You can try ginger, capsaicin, Boswellia, or glucosamine and chondroitin supplements.
4) Do leg exercises
There is a lot of research that clearly shows that exercise is beneficial for people with knee osteoarthritis. Exercise reduces pain and muscle wasting.
Strengthening exercises can improve your quality of life and contribute to delaying surgery in the most severe cases.
5) Massage the knee with an essential oil
A simple massage of the knee, all around the joint, is an excellent way to relieve your pain.
I advise you to make your massage oil by mixing a few drops of essential oil of wintergreen (30 drops) with 500 ml of carrier oil (avocado, olive, jojoba…).
It is also possible to use an ointment containing capsaicin, a natural anti-inflammatory very effective against osteoarthritis.
In both cases, rub your knee until the oil is completely penetrated, i.e. for 5 to 10 minutes.
6) Lose weight by adopting an anti-inflammatory diet
Being overweight increases the stress on your knee. In addition, overeating and being overweight increase the immune response.
This increased immune response leads to excessive inflammation in the body, which can lead to several chronic diseases, including osteoarthritis.
The best way to reduce inflammation through diet is to eat anti-inflammatory foods.
While no single miracle food will relieve your osteoarthritis, eating or avoiding certain foods can help fight inflammation in the body.
Anti-inflammatory foods
If you have osteoarthritis, make sure you eat the following foods regularly:
Fatty fish, such as salmon, sardines, and mackerel),
Green leafy vegetables: spinach, kale, broccoli,
Oilseeds and seeds: almonds, walnuts, flax, sesame, squash,
Organic poultry and eggs,
Olive oil, flaxseed oil, avocado oil,
Green tea.
Pro-inflammatory foods
Conversely, limit the consumption of the following foods
Processed products (ready meals, cold cuts, cookies, desserts, pastries, cakes),
hydrogenated or trans fats,
sugars and refined cereals,
fruit juices and sodas,
alcohol.
7) Practice relaxation or meditation
Stress increases inflammation in your body. In addition, it increases the perception of pain intensity, making it more difficult to manage daily.
The best way to reduce your stress is to practice relaxation or meditation.
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