Causes of knee pain
Age: As you get older the collagen that helps to build cartilage in your joints starts to deteriorate
Injury: Sprains, strains and other injuries to the ligaments and tendons that surround and connect to the kneecap can cause knee pain
Overuse: repetitive activities that put repeated or prolonged pressure on the knee joint – examples include runner’s knee and jumping
Osteoarthritis: a degenerative joint disease that can cause knee pain that is usually worse in the morning but improves throughout the day
1) Mindful movement
Stiff muscles can occur as a result of inactivity in the body and therefore can cause joint pain. Tension in the leg muscles can add stress to the knees and hips and can contribute to a higher risk of injury. Exercising is also beneficial for preventing excessive weight gain which can add pressure to the joints.
If you are experiencing knee pain the last thing you may be thinking of doing is exercise – you may even think that exercise will make your knee pain worse. However, exercise can help maintain the knee joint’s full range of motion, support the joint and strengthen the muscles surrounding the joint to help shock absorption.
Now, if the word ‘exercise’ has you trembling and hiding in the cupboard don’t worry! It doesn’t have to be difficult to be beneficial. In fact, gentle, low-impact exercise is best for knee pain because a minimal amount of stress and strain is placed on the joint and the focus is primarily on increasing flexibility and strength. Walking, stretching and swimming are among the best low-impact exercises for knee pain.
2) Diet
What you put inside your body can affect your muscle and joint pain; food can help ease joint pain but it can also make it worse. Making small, manageable dietary changes can go a long way in helping to relieve knee pain.
Anti-inflammatory foods like ginger and walnuts can help to lower inflammation and swelling in the body. Another healthy option to consider are fresh fruit and vegetables because these are loaded with antioxidants that help to fight free radical damage.
Turmeric is a super spice when it comes to joint pain thanks to a handy little chemical called curcumin. Several studies have shown this little spice to exhibit anti-inflammatory properties which is why it is so popular when it comes to joint pain. While we believe that the best way to get this spice into your diet is by naturally including it in spicy dishes and curries, turmeric is also available in supplement form. If you opt for a supplement I’d suggest BetterYou’s Turmeric Daily Oral Spray which can be found with our friends over at Jan de Vries.
3) Essential minerals
Electrolytes such as magnesium, potassium and calcium are essential for our muscle and joint health; they help reduce muscular pain, control fluid retention and help the body to detox. Magnesium is an important mineral that helps to strengthen bones, maintain nerve and muscle function and it also helps to maintain joint cartilage.
When it comes to potassium and joint pain several studies have indicated that those with rheumatoid arthritis tend to have lower levels of potassium in the blood. But, how does this mineral help our joints in the first place? Potassium plays an important role in regulating levels of calcium and phosphorus in the body which are both important for maintaining bone health.
It’s a well-known fact that calcium helps to keep your bones and teeth healthy and strong, but did you know that your body can’t produce it naturally? We have to absorb it through foods like dairy products and dark, leafy greens or through a supplement form.
Upping your calcium intake is not enough unfortunately, your body can’t absorb calcium without vitamin D. This vitamin is most readily obtained from sunlight but, if you live in the UK, we seldom get enough. There aren’t many food sources that provide vitamin D (although mushrooms contain a fair quantity) which is why I’d suggest taking a supplement to top up, particularly in winter months. Our Balance Mineral Drink contains natural minerals including zinc, magnesium, calcium and potassium as well as our recommended daily amount of vitamin D3 which is the same form which we obtain through the sun.
4) Strengthen surrounding muscles
Your knee is a somewhat central component of your body and so it can be largely affected by what’s going on with the surrounding muscles and joints. Weak hip joints mean that the work that your hip joints and hip flexors should be taking is instead loaded onto your knees.
On a similar note, tight quadriceps can lead to a misalignment of the kneecap which can cause strain on the knee joint as well as instability in the entire leg, meaning that it will be more prone to injury. Check out my blog ‘are tight quads responsible for your knee pain?’ for more information on how your quads can be related to knee pain.
5) Herbal remedies
We’re big fans of natural herbs here at A.Vogel and for knee pain we’d recommend Atrogel. Containing the herb Arnica, Atrogel is the perfect remedy to naturally relieve inflammation and swelling without the side effects that can come with painkillers. This topical gel is beneficial for muscle and joint pain relief, simply apply to the painful area and let the herbs do their magic!
1 https://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/turmeric.php
2 https://www.healthline.com/health/rheumatoid-arthritis/link-between-ra-and-potassium#1
