5 + 1 Tips To Relieve Knee Pain At Home

Here are some tips to help protect your all important knees.

1. Exercise, but be gentle

Exercise is the most important thing you can do for your overall health. But if you’re already suffering from knee pain, go gentle on them. Warm up properly, and try running on treadmills instead of outdoors.

2. Don’t wear high heels

Wearing heels regularly will shorten your calf muscles, and lead to imbalances that can cause more stress on your knees. Try not to wear heels over 2 inches.

3. Strengthen the muscles around your knees

3 easy exercises done regularly can help strengthen your knees:

4. Lose weight

If you lose about 5 kg to 7 kg, you can cut your knee pain by 50%. This is because every 1kg of weight adds about 4 kg of pressure on your knees.

5. Consume anti-inflammatory foods

Certain foods have been reported to reduce inflammation, which makes your knee pain worse. Quercetin is a flavonol with high anti-inflammatory properties found in green tea, apples or onions. Add turmeric and cumin to your cooking too their inflammation fighting properties.

6. Seek treatment

If your knee pain is still not tolerable, or is getting worse, seek treatment. Early treatment by a physiotherapist can help prevent further complications. At YAPCHANKOR, we have decades of experience treating chronic knee pain, and are confident we can help put you on the path to recovery.

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Real Recoveries. Real Relief.
Read how real knee pain patients recovered after our treatment.

Knee Osteoarthritis Recovery Story – Annie

“When I came here, I had bad swelling in my both knees and ankle also pain. I have seen many orthopaedic doctors and was recommended for knee replacement. After my therapy here, my swelling has reduced and also the pain has reduced.”

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Knee Osteoarthritis Recovery Story – Abdul Hamid

“The treatments have improved my knees at least around 80%”

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Chronic Knee Pain Recovery – Jasotha

“I was noticeably limping, having difficulty in going up and down the stairs, getting in and out of a car, driving and the process of sitting and getting up from a chair…I am very satisfied with the treatment I have received in YCK. It’s amazing that the pain has disappeared. I do not limp anymore. There is no more pain when I drive. I can walk up the stairs normally.”

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Read More Knee Recovery Stories Here

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