Fiber: The Solution On Your Plate
High Fiber Foods and Their Benefits by Urbanwired1 Flickr
The key to alleviating and even avoiding knee pain might be closer than you think! Just look down at your plate. Are you eating enough fiber?
New research in the journal Annals of the Rheumatic Diseases has shown that people with fiber-rich diets have a reduced risk of knee osteoarthritis. This is huge, as two separate studies consistently showed that higher total fiber intake was related to lower risk, with statistically significant results!
The first study, Osteoarthritis Initiative, examined nearly 5,000 participants and the second study, the Framingham Offspring, examined more than 1,200. Both studies concluded that the more fiber you eat, the less likely you are to experience knee pain, and the less likely you are to be diagnosed with knee arthritis.
Keep in mind that correlation does not imply causation, and the studies did not prove that fiber heals knee pain, only that something is going on with the nutrients that are almost certainly good for you.
Years Of Wear And Tear Can Take A Toll On Your Knees But There Are Strategies To Relieve Pain
Whether it’s a sharp pain or a dull ache, knee pain is a common problem in women particularly older women. One study of women ages 50 and older, published in Arthritis & Rheumatism, found that nearly two-thirds had some type of knee pain during the 12-year study period.
Dr. Rebecca Breslow, a sports medicine doctor and an instructor in orthopedic surgery at Harvard Medical School, says many of the active older women and the female athletes she sees in her practice have knee pain. While there are numerous pain-inducing knee conditions, three seem to be the most common culprits in older women:
Below is a guide on how to recognize these conditions and how to treat them.
When Knee Pain Is Chronic
If your knee pain continues for three months or longer, stick with an exercise program apply ice or heat as needed use NSAIDs judiciously continue to lose weight, if needed and consider the following:
Walking aids. Using a cane or walker as needed can reduce the load on the affected knee, easing discomfort. A study published in 2012 in the Annals of the Rheumatic Diseases found that people with knee OA who used a cane daily for two months had less pain and better function.
Cognitive-behavioral therapy. Some evidence finds that CBT, a short-term therapy that can provide strategies for coping with pain, may help reduce discomfort and help you function better. A study published in 2015 in Arthritis & Rheumatology reported that people with knee OA plus insomnia who received CBT not only slept better but also reported less pain.
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Conventional Treatments For Knee Pain
Ron Torrance II, D.O, a Sports Medicine Trained Physician at the New ReGeneration Orthopedics of Florida, says he commonly sees knee pain-related conditions among his younger patients who are generally fit especially runners, female athletes and anyone who uses their legs in other repetitive ways
Dr. Torrance feels that an often overlooked aspect of treating knee pain is the need for different interventions depending on someones current fitness level. For example, a young woman who experiences knee pain after running for several months will benefit from a much different treatment approach than an older man with osteoarthritis of the knees.
When treating knee pain injuries, Dr. Torrance first looks at his patients symptoms and then discusses their lifestyle and exercise habits. Knee pain treatment should always depend on which specific part of the knee is injured and the underlying cause of the pain. Even if medications and corrective devices like knee braces are needed to treat knee pain, exercises, stretching and other functional medicine practices should also be incorporated to help with recovery and injury prevention.
Aside from resting the knee after an acute injury, conventional treatments for chronic knee pain that lasts more than several weeks include:
Talk To Your Doctor About Knee Joint Injections
Knee joint injections should only be explored when more conservative treatments for knee pain have proven ineffective. Before the procedure, your doctor will inject a numbing agent to reduce pain, followed by a corticosteroid to decrease inflammation. They may also discuss options like PRP injections.
While injections may work to decrease pain, knee joint injections do not treat any underlying knee pain causes or halt progressive joint deterioration. Still, when combined with a healthy diet, regular exercise, physical therapy, and other lifestyle changes, they can provide profound relief. Learn more about this option in the following video.
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How To Reduce Knee Pain At Home
In this article:
Knee problems are a common occurrence, and the extreme pain can hinder your daily activities, such as walking.
Most knee problems are a result of continual stress and old age, but injuries or sudden straining movements can also cause knee pain. The pain can range from a mild nuisance to a disabling impediment, and its intensity may increase over time.
This article lists simple things you can do at home to manage and prevent knee pain and inflammation.
How To Identify The Culprit And Which Drugs Injections And Habits Will Bring You The Most Relief
by Alison Gwinn, AARP, September 20, 2019| 0
En español | Oh, my aching knees! If that’s your daily refrain, whether you’re walking the dog, climbing stairs or just sleeping, you’re not alone.
For many, the culprit behind that nagging soreness is osteoarthritis, which affects an estimated 31 million Americans quite often, in this particular joint according to the Arthritis Association.
But there are other common causes of knee pain, stemming from the fact that knees are our largest, most complex joints. Knee joints allow you to stand up straight, walk stairs and get up and down from sitting, says Daniel Saris, an orthopedic surgeon at the Mayo Clinic and professor of orthopedic surgery at the Mayo Medical School. But they are also the most difficult joint because they’re not stable. Hip joints and ankles are both pretty stable by themselves, but the knee is just three bones trying to be good friends, and they need muscles and ligaments for stability.”
Knee pain is not to be taken lightly. A Japanese study, published last year in the Journal of the American Geriatrics Society, found a link between the onset of knee pain in people 65 or older and depression. And a recent study from the University of North Carolina School of Medicine Thurston Arthritis Research Center and Harvard’s Brigham and Women’s Hospital found that knee pain in men and women over age 45 correlated with higher rates of death.
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Sprains Strains And Injuries
Sprains and strains happen when tissues in the knee become stretched by unusual or increased activity, or an awkward twist or trip.
PRICE, described above, should lead to a reduction in pain and improved movement within days, and a gradual improvement over the weeks to follow.
A sprain often resolves itself, but some problems can require more treatment. For example, an injury to the pad of tissue in the knee joint known as the meniscus may require surgery.
How To Quickly Relieve Knee Pain
Your knees are one of the most complicated joints in your body, having to take the force of up to 6 times your body weight. On average your knee joint will bend over one million times in just one year, so it is no wonder that things can go wrong. The vast majority of knee pain can be quickly alleviated with the right physical therapy, without the need for painful injections or medication. Physical therapy should be tried first, before any more aggressive procedures, such as surgery are performed.
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Common Causes Of Knee Pain
Knee pain describes any type of discomfort that affects the knees, such as sensitivity and throbbing. Its common for knee pain to also be accompanied by other symptoms affecting the legs, which can include:
- Swelling around the knee
- General reduced range of motion of the legs
- Feeling like your knee gives out when you try to move
- Unusual sounds when moving the knee, such as a popping or crunching sound
The knee joint, a complex part of the body that is formed by interconnecting bones, cartilage and ligaments, is where the major bones of the upper leg and lower leg meet. The knee is actually the largest joint in the human body and functions as a hinge joint, formed by the femur , the tibia and the patella that are held in place by several joints/tendons. The knees must withstand pressure, weight and shock, and rely on the muscles in the legs to keep them stable and strong.
Knee pain is sometimes referred to as patellofemoral pain syndrome or runners knee, which describes pain and other symptoms affecting the area between your patella and femur . Its possible for knee pain to be either chronic or acute. Chronic pain is the kind that does not come on suddenly and continues to get worse. It usually lasts 46 weeks or longer.
Most Common Knee Pain Causes:
Knee Injuries that Cause Knee Pain:
How To Ease The Pain Now
When your knee starts aching, experts suggest the following steps:
Apply ice or heat. Both can reduce pain ice can also cut swelling, and heat can ease stiffness. For icing, place a towel or cloth on your skin, then top with a small bag of ice at least once a day for 20 minutes, recommends physical therapist Erica Fritz, P.T., D.P.T., manager of the Orthopedic Physical Therapy Center at the Hospital for Special Surgery in New York City.
If your knee feels stiff but isnt swollen, apply a heating pad to the area for 20 minutes twice a day. Place a protective layer, such as a towel, between the heat source and your skin.
Get some low-impact activity. You may not feel much like being active when your knees hurt, but the evidence suggests that it can help. A 2015 review by the independent Cochrane Collaboration found that the short-term pain relief conferred by exercise is comparable to that achieved with use of a nonsteroidal anti-inflammatory drug .
Walking and cycling are good choices. But if land-based exercise is too painful, try an aquatic workout.The buoyancy of water is gentle on joints and may make it easier to work out. Aquatic exercise also provides a small but measurable decrease in pain and disability in people with knee and/or hip OA, according to another Cochrane review, published in 2016.
Ask about physical therapy. If pain and swelling make it very challenging to be active or youre unsure which exercises are best for you, see a physical therapist.
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Tweak Your Diet And Lose Weight
Did you know that the extra pounds can give your joints extra work to do? However, losing it can help manage long-term knee pain.
A combination of diet and exercise is an integral part of weight loss. Weight reduction is necessary for knee pain relief because it reduces joint loading and inflammation. However, it is only effective when you commit to an exercise regimen and a healthy diet.
Weight reduction is necessary for pain relief because it reduces joint loading and inflammation.
You can consult a professional to ensure that you are guided properly because wrong execution can worsen knee pain. Additionally, proper diet modification can also help you make the right food choices specific to your problem, which is not only weight loss but knee pain as well.
Great Exercises To Help Relieve Knee Arthritis Pain
Arthritis affects millions of individuals around the world. Two of the most common types of arthritis are rheumatoid arthritis and osteoarthritis . Both types often cause knee pain.
Exercising recommendation for an arthritic patient may seem counterintuitive, but gradual exercise on a regular basis can actually reduce and even relieve arthritis pain and other related symptoms, such as swelling and stiffness .
There are several reasons why arthritic patients should exercise:
- Exercise strengthens the musculature that supports the joint.
- Exercise retains the joints full range of motion.
- Strong muscles and cartilage help the joint absorb shock.
Exercise doesnt have to be severe to be effective. In fact, low-impact and gentle exercises are better for arthritic knees. They reduce the stress on the knee joint as they increase its strength and flexibility. The best knee exercise is said to be the one you perform at home or even during a short break at the office. Theyre very effective, easy, and convenient, and dont require any particular equipment. Do them slowly and increase the number of repetitions gradually as your muscles get stronger.
Afterward, make sure to perform a few gentle stretching exercises to prevent tightening of your muscles. Consider exercising your knees with a gap of one day to give sore muscles a rest. Here are some exercises for knee arthritis.
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Bone On Bone Knee Pain Relief : Best 5 Options
Also referred to as Osteoarthritis of the knee, bone on bone knee pain is a common problem. The study shows that more than 20 million Americans suffer from this disability. Whereas the problem is mostly associated with old age, young people are also not spared. There are several factors that can lead to Osteoarthritis of the knee. To some, the problem is hereditary. To others, it occurs as a result of an infection, injury, or being overweight.
Bone on bone happens when the knee cartilage wears out. This is the natural cushioning between the joint bones. When it no longer exists, the bones tend to rub against each other. This results in pain, stiffness, and inflammation which limit flexibility.
The Role Physical Therapy Plays In The Process
Physical therapy is definitely beneficial. Improving range of motion and strength in the knee are helpful, but physical therapy for knee osteoarthritis has a large focus on strengthening the hips, explains Dr. Day.
Weak hips put more pressure on the knees. If your hips are strong, when you get up from a chair or go up and down stairs your knees have less work to do.
Everyone with knee osteoarthritis should consult a physical therapist, according to Dr. Day. Not only will you be taught the right kinds of exercises, a physical therapist also provides valuable instruction about using assistive devices and modifying activities to reduce pain.
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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
Boswellia Supplements For Knee Pain
Boswellia is a resin obtained from a large tree, Boswellia serrata, that is native to India, North Africa and the Middle East. The resin is obtained by peeling away strips of bark and then harvesting the gum that oozes out and hardens to protect the tree. Boswellia resin is highly fragrant and is also known as frankincense and olibanum.
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How Effective Are Rosehip Supplements For Knee Pain
The results from three studies, involving 287 people with osteoarthritis found that taking rosehip extracts for an average of 3 months significantly reduced joint pain. Those taking rose hip extracts were twice as likely to respond to treatment than those taking placebo.
Significant improvements in morning pain and stiffness, sleep quality, mood, energy and well-being were also seen, as well as a reduced need for rescue medications such as tramadol, codeine and paracetamol.
Over eighty per cent of people taking rosehip extracts report noticeable benefits in pain and stiffness within three weeks, and the level of pain relief in clinical trials is equivalent to that achieved with non-steroidal anti-inflammatory drugs, paracetamol and aspirin .
Exercise And Knee Pain
If your knee pain is due to an injury, surgery, or arthritis, gentle stretching and strengthening exercises may help ease the pain while also improving your flexibility and range of motion.
Exercising a knee thats injured or arthritic may seem counterintuitive, but in fact, exercise is better for your knee than keeping it still. Not moving your knee can cause it to stiffen, and this may worsen the pain and make it harder to go about your daily activities.
Gentle stretching and strengthening exercises can strengthen the muscles that support your knee joint. Having stronger muscles can reduce the impact and stress on your knee, and help your knee joint move more easily.
Before you start an exercise program for knee pain, be sure to talk to your doctor or physical therapist to make sure the exercises are safe for you. Depending on your situation, they may recommend some modifications.
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