6 Ways To Heal A Hurt Knee


Knees, especially the joint region, are one of the most delicate organs of the human body. The bones in these areas are more prone to injuries as they are moving most of the time.

Hurt Knee

Knee injuries can cause severe pain, inflammation and rigidity of the joints and knee cap area. Knees can get hurt due to several factors, like stress, accidents, sports injuries, arthritis, etc. There are several home remedies that can be used for healing hurt knee.

How To Heal A Hurt Knee

Proper Diet And Exercises

Diet is extremely important for ensuring proper nutrition to the bones and muscle tissues required for healing. This even helps in reducing body fat and in enhancing the immune system. You should consume fruits, vegetables, nuts, whole grains, lean meat, essential fats, fish, dairy products, etc.

Exercises are most important for reducing weight, for maintaining strength and flexibility and for enhancing blood circulation. You can perform cardio-vascular exercises like walking, water aerobics and yoga for repairing damaged tissues.

You can perform some strength training exercises and stretching exercises involving quadriceps, hamstrings, calves, hip, ankles, etc. You should, however, avoid some exercises like running, knee bending workouts, skiing, tennis or other fast sports as they can damage your knees.

regular exercise

Proper Rest

Rest is one of the most important factors that should be practiced for healing the damaged knees. You should not put excess pressure on your legs and thus, stay away from excess activities.

You can use crutches on cane in order to take support while moving. You should also place your knee on a pillow in order to keep the area raised for reducing inflammation.

bed rest

Proper Massage

Massage is considered as a beneficial remedy for reducing joint pain and for improving blood circulation. You can even massage the areas with gentle hands by using essential herbal oils like eucalyptus oil, basil oil, lavender oil, mustard oil, etc.

message to knee

Cold Compress

Ice is the first thing that is applied on the hurt knees. This helps in reducing swelling and pain. You should press plain ice or ice packs for about 10-15 minutes for several times a day.

Cold Compress

Proper Posture, Movement And Medication

It is very important to maintain correct posture and movement in order to protect the knees from further damage. You should keep your body straight and knees unlocked while standing or walking as it will reduce some of the pressure from the knee region.

You should also prefer raised platform for sitting in order to keep your legs straight. You should place a soft cushion under your knees while practicing gardening, cleaning, etc. You should always walk or jog on flat surfaces like sand, grass, jogging track, etc. as uneven stones or objects may produce sudden jerk on your knees.

You should wrap the injured area moderately with an elastic bandage in order to reduce pain and strain. You can consume herbal juices like ginger, chamomile, celery, devil’s claw, turmeric with milk, white willow, etc. for healing wounds.


Some Other Precautions

You should not smoke as it produces toxins and checks tissue repairing. You should stay away from heat like hot baths, beverages, compress, etc. for at least 2-3 days after the injury. You should always consult a specialist in case of hurt knee.

doctor advice