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Sore knee is the pain in front of the knees, which produce immense pain in the person’s knees. The person with sore knees have many difficulties in performing daily life tasks like climbing, walking upstairs, running, can’t play any type of game and many more. Sore knee develop in those people who don’t do any physical activities like yoga, gym workout, etc. Due to this improper routine a person itself develop joints pain. And if this habit goes on, then there are high risk of getting arthritis before old age. But if you really care about your knees, then don’t worry because we are here with our best remedies and prevention, which will help to get rid of sore knee.
Causes of sore knees :-
Weak and less flexible muscle
1) Over weight
Over weight is common now a days, every 1 in 5 person suffers from obesity. obesity increase fats, which produce stress on knee joints. People with over weight can’t do even regular activities like jumping, walking up and down stairs. Over weight in person also increase the risk of arthritis, and sometimes in severe cases a person may have to deal with knee operation.
Sport increase the pressure on your knees. In sports like football, basketball or cricket the person need spikes boot and tough lower surface which increases the movement of knees when he/she runs during that particular game. Due to this continuous running a person is at a risk of developing knee injury and sometimes even get fractures.To get rid of sore knees a person must do warm-up before playing any type of sport.
3) Weak and less flexible muscle
A person with weak and less flexible muscle is at the higher risk of getting an knee injury. Weak and less flexible muscle do not absorb pressure exerted on the knees, due to which a person is unable to do the regular activities. The person with weak and less flexible muscle have to do yoga to get rid of sore knees.
4) Previous injury
The most unlucky thing is a person having previous injury. The person with pre injury like fractures, bend tissue or veins is at the higher risk of getting an injury again. The person must went to the doctor to prevent another knee injury.
5) Waist pain
back pain change the person’s walking style due to which the knee absorbs more stress and pain produced by new walking style. Waist pain increases the risk of pain in knees. Waist pain in severe cases can also cause spinal problems.
6) Dislocated kneecap
It is the problem in which the person’s bone which protects the front part of the knee moves out of place, which means outside the knees. In this a person may suffer frequent pain. You can also see the dislocated kneecap in some cases.
7) Drinking water
The person who drink water in a standing position increases the chance of getting knee problem. Because when a person drink water in a standing position, few water droplets travel down through the body and get trapped in the knee caps. And if the person continues to drink water in this manner the he/she itself will be the culprit of his/her knee injury.
Remedies to get rid of sore knee
1) Mustard oil
Mustard oil is the most ancient way of treating joint pain. It helps in blood circulation and release pain. Take 3 tablespoons of mustard oil. Heat the oil, mix some garlic cloves and leave it until the cloves get brown. As it get warm, massage the oil on your knee in circular motion. Don’t rinse, repeat this process daily for 2 weeks, It will help you to get rid of sore knees.
Salt is a source of magnesium which will help you to get rid of sore knees. Take 2 tablespoons of salt. Add the salt in hot water and mix it well. Now take a cotton cloth and let it soak the water, apply the cloth on your knee. Repeat this process 2 times daily for a week. It.
3) Apple cider vinegar
Apple cider vinegar acts as an alkalizing agent and due to its alkalizing effect, it helps in reducing knee pain. Take 2 tablespoons of Apple cider vinegar and sufficient amount of water. Mix the tonic well. Drink it daily for minimum one week. You can also massage it by help of a cotton cloth on your knees, it will also help to get rid of sore knees.
4) Turmeric powder
Turmeric powder acts as a natural pain reducing agent due to the presence of antioxidants in it and help to get rid of sore knees. Take 1 tablespoon of turmeric powder and 1 tablespoon of lime powder. Add sufficient amount of water and mix all the ingredients well. Heat the mixture and apply the paste on your knees, cover your knees with cloth. Leave for 1 hrs. Repeat this process daily for minimum 2 weeks.
Ginger is the all in one remedy whether it’s knee pain or arthritis. Take a small piece of ginger, blend it in mixer. Add the ginger in water and boil for 8-10 minutes. Now take a cotton cloth, soak the ginger water and apply it on your knees. Massage for 2-3 minutes and repeat this process 1-2 times daily, it will definetly help you to get rid of sore knees.
Yoga reduce the pain and help to get rid of sore knees. It also helps in the movement of body parts and prevent obesity. Obesity is the major cause of joint pains, as more fat trouble a person in doing regular activities like walking up and down stairs or jumping, etc. Yoga provide strength and flexibility to your muscle.
Onion have natural power that increase the body immunity and also help to reduce any type of pain. Take 1 fresh onion, blend it in the mixer and water to it. Apply the paste on your knees, massage for 2-3 minutes and leave it for 10 minutes. Rinse off with normal water. Repeat this 3 times a week, it can give benefit to get rid of sore knees.
8) Coconut oil
Take 2 tablespoons of coconut oil, mix oil with warm water. Massage the oil on your knees for 5-7 minutes. Cover your knees with towel and leave it overnight. Rinse with normal water on another morning. Repeat this process daily for a week. It will reduce pain, increase blood circulation and help you to get rid of sore knees.
9) Green tea
Green tea are anti-inflammatory in nature which will help to get rid of sore knees. Take a good herbal green tea. Consume the tea in empty stomach on morning and 20 minutes after the lunch. Repeat this process daily for minimum 2 weeks.
Magnesium help in releasing stress from body parts including muscle, joints and nerves. It also makes bone stronger. Banana, green leaves and soy beans are rich in magnesium. You can also apply magnesium oil on your knees for 3 times in a week, it will help you to get rid of sore knees.
Lemon contains vitamin C which is required by our body and bone and can help you to get rid of sore knees. Take 2-3 lemons, cut each lemon into 4 pieces. Now take a cotton cloth, put the lemon pieces in it and tie it tightly. Dip the cloth in warm mustard oil, apply it on your knees and massage for few seconds. Repeat this until the whole oil get used. Do not rinse. Do this daily for minimum one week.
Dandelion leaves contains vitamin C and helps in blood circulation. Take 7-8 dandelion leaves and put it in sunlight until it get dry. Blend the dry leaves in mixer and make powder. Now take honey, cup of water and dandelion leaves powder, mix all well and boil. Consume the tonic as it get little warm and repeat this 4 times in a week to get rid of sore knees.
13) Ice packs
Ice helps in blood circulation, reduce swelling and also helps to get rid of sore knees. Take 2-3 ice cubes, put the ice cubes in handkerchief or any cotton cloth. Now place the cubes on your knees and leave it for 7-8 minutes. Repeat this process 2 times daily for good result.
14) Turmeric and milk
Take 1 teaspoon of fresh turmeric powder and a glass of milk. Put the turmeric powder in the milk and boil. Consume the milk before going to sleep. Repeat this process daily for 2 weeks, it will surely help you to get rid of sore knees.
15) Fenugreek seeds
Take 1 tablespoon of fenugreek seeds and a cup of water. Put the seeds in water for 6 hours and let it soak the water. Now take the seeds out and consume it with honey or jaggery. Repeat this process every day in the morning, in empty stomach and also give benefit to get rid of sore knees.
Ashwagandha is a herbal medicine and is anti-inflammatory in nature which help to get rid of sore knees. Consuming it can give a person very much strength. But before eating ashwagandha you should must consult a doctor because it produces heat and very much strength in a person’s body.
17) Castor oil and milk
Take 2-3 tablespoons of milk and 1-2 tablespoons of castor oil. Mix both well, apply the mixture on your knees with the help of cotton cloth. Massage for 2-3 minutes, leave it for 2 hours. Repeat this process daily for a week, can help you to get rid of sore knees.
18) Ginger and turmeric powder
Take 1-2 tablespoon of ginger powder and 1-2 tablespoon of turmeric powder. Mix both ingredients well by adding sufficient amount of water and make a paste. Heat the paste, apply it on your knees and tie with a cotton cloth. Leave it for 2-3 hours. Do not rinse. Repeat this process daily until you get rid of sore knees.
19) Pineapple juice
Take 1 fresh pineapple and cut it into 2 pieces. Take the half piece, cut it into small pieces. Blend the pieces in mixer by adding sufficient amount of water. Consume the juice 2 times a day for minimum 2 weeks. Or You can also eat pineapple instead of the juice, it will also beneficial to get rid of sore knees.
20) Grape juice
Grape juice is a good remedy for arthritis patients. It releases pain and also improve health. Take a bunch of grapes and blend it in the mixer. Extract the juice and consume it 2 times a day for 2 weeks. You can also eat raisins, it give benefit to get rid of sore knees.
Do regular exercise or yoga.
Do not do any activity that put stress on your knees.
Avoid smoking and alcohol.
Take a walk for 20-30 minutes, it will increase your blood circulation.
Don’t wear high heels, always wear a shoe which is comfortable for your knees.
Maintain a healthy diet, it will help you to prevent obesity that one of the cause of sore knees.
Always drink water in a sitting position.
Prefer ice packs first whenever you feel pain in your knees.