The knee is the largest and probably the most complex joint in the human body. Diseases of this joint can seriously hamper movement as well as quality of life. The joint is made up of the thigh bone, the shin bones, knee cap, and muscles and cartilages. Common diseases of the joints include osteoarthritis, rheumatoid arthritis, and traumatic arthritis. Any disease of this joint will normally cause the following symptoms: pain, redness, inflammation, heat, swelling, stiffness, immobility or limited mobility.
Most of these symptoms are normally treated with rest, ice or heat applications, compression, elevation, over-the-counter medications, non-steroid-anti-inflammatory drugs, physiotherapy, intra-articular injections, and surgery. Most diseases of the knee joint last for long periods, and cause symptoms, of which pain is probably the one symptom which requires immediate attention. Measures and ways to prevent or treat this pain of the knee joint will be discussed at length here.
1) Walking or running on a soft ground or mud-filled ground is safer than on hard surfaces like concrete, which can damage knee and ankle joints in the long run.
2) Gait alignment and correction is important to treat or prevent knee joint pain; professional advice may be required for this.
3) Weight reduction is another important method to reduce pressure on painful knee joints. The stress on knee joints on level ground is about 1.5 times the body weight, while on stair-cases, it may increase from 2 to 3 times the body weight.
4) Regular exercise is important in maintaining strength of the joint muscles. Some good choices include walking, swimming, water aerobics, stationary cycling, and elliptical machines. Tai chi may also help ease stiffness and improve balance.
5) Painful or unstable joints may induce falls, which can further damage an already diseased joint. Falls can be prevented by using good lighting, fitting handles on staircases and in bathrooms, using a cane for support, and using a sturdy ladder or stool when climbing up. Knee splints and braces can also stabilize joints.
6) Cold application like ice is usually used within the first 48-72 hours of a joint injury, after which heat can be used. Treatment time for both is usually 15-20 minutes 2 or 3 times a day, taking care not to harm the skin.
7) High impact activities and exercises like running, jumping, kickboxing, lunges and deep squats, that put a lot of stress on the knees, should be avoided.
8) A diet which has anti-inflammatory properties should be adopted since it helps in reducing joint inflammation, swelling, and long term damage. These include fruits and vegetables that are high in phytonutrients like vitamins C, D, and E, and selenium, as well as cold water fish which contain omega-3-fatty acids.
9) Acupuncture, or acupressure, sometimes combined with moxibustion, can help relieve the pain of osteoarthritis.
10) Stress should be avoided or reduced since it can increase muscular pain and also increase pain perception. Stress can be reduced effectively by deep breathing, relaxation techniques, meditation and yoga. Massage can also relieve stress and bring about a feeling of well being.
11) Supplements and herbs like ginger, curcumin (from turmeric), glucosamine and chondroitin sulphate, may reduce pain, inflammation, and help rebuild cartilage tissue. Likewise, Ayurvedic medicines can be utilized for a few months to treat swelling, pain and stiffness, help rebuild cartilage and heal damaged bones. Depending upon the diagnosis and severity of joint disease, Ayurvedic treatment may be required for about 4 to 8 months. Self-medication should be avoided at all costs.
12) As mentioned earlier, exercises are best for reducing and preventing knee joint pain on a long term basis, and keeping the joints and associated muscles in good physical condition. These include warm up, heel cord stretch, quadriceps stretch (standing and supine), hamstring stretch, half squats, hamstring curls, calf raises, leg extensions, straight leg raises (prone and supine), hip abduction and adduction, and leg presses. Details and images of these exercises are all available online. These exercises can be adopted as a joint conditioning programme lasting from 4 to 6 weeks, after which these can be continued with lesser frequency life-long, on a maintenance basis.
13) Yoga exercises are also very useful in preventing and relieving knee joint pain. These can be performed everyday for about 5-20 minutes, depending upon the severity of the condition. Included here is a list of asanas which are quite simple and can be done by almost anyone. These include Santulasana, Natrajasana, Vrikshasana, Trikonasana and Veerabhadrasana. These asanas involve movement of all the components of the knee joint and lower limbs, and help in improving blood flow, strengthening muscles, bones and cartilage, and reducing long term pain and inflammation.
In this way, people affected with knee joint pain can use a combination of medicines, diet, and exercises to treat their pain on a long term basis. An accurate diagnosis by a qualified and experienced medical practitioner is a must. Likewise, it is best to take professional help for handling acute joint conditions and for planning long term treatment, and management with exercises. What works best for one person may not work for someone else; also different stages of knee joint diseases may require different management in the same individual. However, it is an established fact that regular adherence to an effective exercise programme can definitely preserve joint structure and function on a long term basis.
Dr A A Mundewadi is available as an Ayurvedic Consultant at https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com
