Arthritis, which is medically known as “arthritis”, is a condition that causes inflammation, stiffness, and pain in the joints. Basically, arthritis can occur in any joint, although the knee is most common because it's the part of the body that tends to be used more to support your weight. Of the many types of arthritis that may be experienced by humans, the two most common types that occur in the knee area are osteoarthritis (a type of inflammation that causes cartilage to break down and its development slows down) and rheumatoid arthritis (a type of inflammation that causes inflammation and changes in joint shape).. Although a cure for knee arthritis has not been found until now, there are actually several methods you can do to manage the pain.
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Part 1 of 2: Treating Knee Arthritis at Home
Step 1. Lose weight if you are overweight
In general, people who are overweight or obese are more prone to developing arthritis, mainly because their knee, hip, and lower back joints are under much more stress than they should be. In addition, people who are overweight tend to have flat feet. As a result, they are also prone to genu valgum, or a physical disorder that causes the two kneecaps to appear almost touching, even when your feet are far apart. Basically, genu valgum is a condition that can change the shape of your thighbone and shinbone, which puts you at risk of interfering with knee joint health. Therefore, lose weight to take care of your knees! The best way to lose weight is to do cardiovascular exercise (such as walking or cycling) while reducing your daily calorie count at the same time.
- Most people who are less active only need about 2,000 calories per day to keep their body processes stable. With those calories, they still have enough energy to exercise!
- Reducing 500 daily calories is also effective in making you reduce fat mass by 2 kg per month.
- Swimming is the perfect type of exercise for people with arthritis who have trouble losing weight, especially since the buoyancy in the water won't put any stress on your joints.
Step 2. Apply heat therapy to treat osteoarthritis
Indeed, osteoarthritis will also cause inflammation, although the intensity is not as severe as rheumatoid arthritis, gout, or psoriatic arthritis. Instead, osteoarthritis risks causing weakening of the knee cartilage, the formation of bony lumps around the joint, a rattling sensation, intense pain, and stiffness or loss of flexibility in the inflamed area, especially in the morning after the body has been idle for too long. In such conditions, exposure to warm temperatures is much better than exposure to cold temperatures, mainly because warm temperatures are effective in widening the blood vessels (increasing their diameter) around the knee, improving blood circulation, flexing muscles, and relieving stiffness in joints.
- Apply a warm compress as soon as you wake up in the morning or after a long period of inactivity. Avoid warm compresses that contain electricity because these products are prone to dehydration of the skin and muscles around the knee.
- A bag of herbs warmed in a microwave can be used to compress the knee, especially those that have aromatherapy properties (such as lavender) and pronounced relaxation benefits.
- Try soaking your feet or your entire body in a warm Epsom salt solution. This method is effective in reducing stiffness and pain, especially in the joints and muscle tissue that surrounds them.
- In fact, nearly 30 million middle-aged American men have received a diagnosis of osteoarthritis in any part of their body.
Step 3. Apply cold therapy to treat inflamed arthritis
Cold therapy, such as applying whole ice cubes, crushed ice cubes, cold gel, or even frozen vegetable packs to the knee, is a much more acceptable and effective method of relieving swelling and redness from inflamed arthritis. In particular, cold temperatures can narrow the blood vessels (reducing their diameter) and reduce the amount of blood flowing to the area. As a result, the pain and inflammation caused will subside. Certain types of arthritis, such as gout, rheumatoid arthritis, and psoriatic arthritis, can cause stabbing pain in the knee and even make it difficult for the knee to function normally. In other words, sufferers of all three may have difficulty walking, let alone running.
- Some types of cold therapy should be applied to inflamed joints on a regular basis, especially after you have exercised, for about 10-15 minutes until the knee feels numb to the touch. Start by compressing the knee two to three times per day, and increase the frequency if the effect is positive.
- Always wrap an ice cube or cold gel with a thin towel before applying it to the knee to prevent tissue death or skin irritation from exposure to too cold temperatures.
- It's best to compress the front and sides of the knee, especially since these points are closer to where the joint and inflammation are.
- The type of arthritis that causes inflammation is more common in the elderly, but can also affect younger people or even children.
Step 4. Try taking nonsteroidal anti-inflammatory drugs (NSAIDs)
Taking over-the-counter NSAIDs such as ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin can provide short-term relief of pain and inflammation. However, because these drugs pose a risk of interfering with the performance of the stomach and kidneys, you should not take them for too long (more than three or four weeks). In addition, NSAID drugs should also be taken after the stomach is filled with non-acidic foods, to reduce the risk of irritation and gastric ulceration.
- In addition, some types of over-the-counter pain relievers such as acetaminophen (Tylenol) are also effective for treating mild to moderate arthritis, but are unable to reduce the inflammation caused by it. Since pain relievers (also known as analgesics) have the potential to damage the liver and kidneys, make sure you always follow the directions for use on the back of the package.
- Applying pain relief creams and gels to the inflamed knee area is also possible, especially since these options don't have the potential to harm your stomach. In particular, capsaicin and menthol are some examples of natural ingredients commonly found in some pain relief creams. Both will cause a tingling sensation in the skin so that it can take your mind off the pain that appears.
Step 5. Exercise regularly
Some types of leg exercises are very important to do, especially because the muscles around the knee act as shock absorbers in the joints and therefore, help reduce stress during movement. As a result, the stronger the muscles surrounding the knee joint (thigh, hamstring, and calf), the greater the shock or pressure that can be damped. However, understand that not all sports are suitable for you to do. For example, very high-intensity exercise such as jogging, running, playing tennis, and climbing stairs can actually exacerbate inflammatory conditions in the knee. Therefore, stick to lighter exercises such as walking and cycling, either at the nearest gym or in the open.
- The types of exercises in the fitness center that can increase the mass of the thigh muscles, calf muscles, hamstring muscles, and calf muscles without risking injuring the knee joints are mini-squats, leg presses, and leg extensions. Supposedly, all three do not feel painful when done, even just make the knee bend for a maximum of 45 degrees.
- Some types of exercise, one of which is walking, should be done every day. If you're a regular at the gym, try to do it more regularly, at least three times a week.
- Replace high-intensity exercise with swimming and water aerobics in the pool. The buoyancy in the water can reduce pressure in the knee area, but still work the muscles in your legs.
Step 6. Eat more foods rich in omega 3 fatty acids
In fact, your diet can irritate or even reduce the intensity of arthritis, you know. In particular, consuming too much refined sugar tends to make inflammatory conditions worse, while eating foods rich in omega 3 fatty acids can reduce mild to moderate inflammation. In addition, omega 3 fatty acids are also useful for controlling pain due to rheumatoid arthritis, but are not able to slow down its progression.
- Three types of omega 3 fatty acids contained in food are ALA, EPA, and DHA. Unfortunately, the diet pattern of most Indonesians (especially those living in urban areas) tends to be low in omega 3 fatty acids and high in omega 6 fatty acids, which can actually trigger inflammation.
- Fish oil, vegetable oil, and peanut oil are great sources of omega 3 fatty acids! Specifically, EPA and DHA can be found in cold-water fish (salmon, mackerel, tuna), while ALA can be found in flaxseed oil, canola oil, soybeans, hemp seeds, pumpkin seeds, and walnuts.
- If you choose fish oil or seed oil supplements to meet your body's needs for omega 3 fatty acids, try taking 1,000 mg of the supplement 2-3 times per day to experience its anti-inflammatory benefits.
Step 7. Try taking a glucosamine and chondroitin supplement
Glucosamine and chondroitin sulfate are substances that are naturally found in all joints of the body. Glucosamine itself acts as a lubricant, while chondroitin helps cartilage to absorb more water and function more effectively as a shock absorber when the joint is moved. Both can be taken as supplements and although there are no final research results, some evidence shows that they can relieve pain from all types of arthritis, especially in joints that are wide and function to support weight such as the knees.
- Glucosamine can also improve mobility in cases of mild to moderate osteoarthritis, especially in large joint areas such as the knee.
- Since glucosamine sulfate is generally made from shellfish, people who are allergic to shellfish or marine animals in general may have problems consuming it. Therefore, be careful when taking these supplements! Meanwhile, hydrogen glucosamine, although made from vegetable ingredients, actually has a lower effectiveness when compared to glucosamine sulfate.
- The effective dose for treating arthritis in the knee is about 500 mg taken three times a day. Generally, these doses should be taken regularly for two to four months to maximize the results.
Part 2 of 2: Performing Medical Treatment
Step 1. Ask your doctor for a stronger prescription
Make an appointment with your doctor to confirm the possibility of arthritis in the knee area. Generally, the doctor will perform X-ray scans and blood tests to confirm the diagnosis of osteoarthritis, rheumatoid arthritis, or other types of arthritis such as gout. If the inflammation causes intense pain and stiffness, over-the-counter medications are not strong enough to relieve symptoms. In such cases, your doctor may prescribe a stronger, higher-dose anti-inflammatory drug.
- COX-2 inhibitors (celecoxib, meloxicam) are a type of drug from the NSAID (nonsteroidal anti-inflammatory) class that is very strong but has a lower risk of triggering gastric problems. This drug is commonly prescribed to treat osteoarthritis of the knee.
- Disease-modifying anti-rheumatic drugs (DMARDs) have the ability to suppress an overactive immune system, so they are commonly used to relieve pain and slow the progression of rheumatoid arthritis. Some types of DMARD drugs that are commonly prescribed are methotrexate, sulfasalazine, hydroxychloroquine, etanercept, and adalimumab.
- Symptoms of arthritis that are usually seen in X-ray scanning procedures are: reduced joint area due to thinning of the cartilage and a bony lump protruding from the femur (thighbone) or fibia (shinbone).
Step 2. Consult the doctor about the possibility of injecting steroids
Injecting corticosteroids (cortisone) into the knee joint can instantly relieve pain and inflammation that occurs, and allow the knee to move quickly again. For those of you who don't know, corticosteroids are hormones produced by the adrenal glands and are known to be full of anti-inflammatory substances. Generally, corticosteroids should only be injected by an orthopedic surgeon after the patient has been sedated. In particular, the most commonly used types of corticosteroids are prednisolone, dexamethasone, and triamcinolone. All three have an effect that is not too long, ie for a few weeks to a few months.
- The number of cortisone injections you can have per year is actually limited, mainly because this method can worsen the condition of the knee joint over time.
- Complications that may occur due to corticosteroid injection in the knee are local infection, excessive bleeding, weakening of the tendon, local muscle atrophy or shrinkage, and nerve damage or irritation.
- You may incur substantial costs if the steroid injection procedure is not covered by insurance.
Step 3. Consider doing infrared therapy
Low-energy light waves, also known as infrared rays, are known to speed up the wound healing process, reduce pain intensity, and reduce inflammation in various types of joints, including the knee area. Specifically, this procedure aims to introduce infrared radiation into the body with the help of a special device to heat and dilate blood vessels, as well as improve blood circulation in them. So far, this method has not shown any virtually negative side effects.
- In most cases, the knee pain will significantly subside within a few hours of the first infrared treatment. Typically, one treatment session involving infrared light lasts only 15 to 30 minutes.
- After treatment, generally the pain that appears can subside by 40 to 100 percent. In addition, the effects can last for several weeks or even months.
- Generally, medical professionals will use infrared therapy to improve joint conditions, including chiropractors, osteopaths, physiotherapists, and masseurs.
Step 4. Perform acupuncture therapy
In this therapeutic procedure, the acupuncturist will insert small needles into specific energy points in your skin/muscle to relieve pain and inflammation that appears, and speed up the body's recovery process. Currently, acupuncture therapy to treat arthritis is increasingly widely known by the public. In fact, several studies have shown the effectiveness of acupuncture in helping people with osteoarthritis to improve knee function as well as relieve pain that appears. Although it involves needles, there is no need to worry because acupuncture methods are generally painless and safe. The only possible risk is local bruising and minor infection. If you have enough money, especially since acupuncture treatment is generally not covered by insurance, why not give it a try?
- Acupuncture is based on traditional Chinese medicine techniques. This method is claimed to be able to encourage the body to release serotonin and endorphins which are effective in suppressing pain and inflammation in the body.
- Today, acupuncture is considered a common practice, both by doctors, chiropractors, naturopaths, physiotherapists, and masseurs. Of the many options available, make sure you choose only an acupuncturist who is certified by the NCCAOM (National Certification Commission in Acupuncture and Oriental Medicine).
Step 5. Consider having an operative procedure as a last resort
If home remedies and non-invasive medical methods are not successful in suppressing the symptoms, the last option to consider is surgery. Remember, surgical procedures should only be performed for high-grade cases of arthritis causing severe joint damage, and only if all other treatment methods have failed. In fact, there are many relevant procedures, ranging from minor arthroscopic to more major knee replacement surgery. Basically, surgical procedures are more commonly performed to treat advanced osteoarthritis, and are not commonly applied to arthritis disorders that cause inflammation, unless the cause is clear or when the entire knee joint is proven to have been damaged.
- In an arthroscopic procedure, the doctor will insert a very small medical device equipped with a camera at the end into the knee area to clean cracked cartilage. Generally, the recovery time needed by patients is quite short, which is about one to two weeks, although the specific duration will depend on the extent of the damage.
- In a cartilage grafting procedure, the doctor will replace the damaged knee meniscus with healthy cartilage. This procedure is generally only performed for younger patients with less extensive damage.
- In a synovectomy procedure, the doctor will remove the synovial membrane (joint lubricant) in the area of the knee that is inflamed and damaged by rheumatoid arthritis.
- In an osteotomy procedure, the doctor will cut the knee bone (fibia / shinbone or femur / thigh bone) in the problem area or improve its shape to relieve pressure in the area.
- In addition, the doctor may also perform an arthoplasty or knee replacement procedure. In this procedure, the doctor will remove the damaged cartilage and bone of the knee, then replace it with a false joint made of plastic and metal. This procedure is considered the most invasive and requires the longest recovery time.
Tips
- If you prefer to use natural pain relief methods instead of taking non-steroidal anti-inflammatory drugs, try taking turmeric powder. Turmeric has been shown to relieve pain and inflammation caused by arthritis, and has almost the same effectiveness as over-the-counter non-steroidal anti-inflammatory drugs. To maximize its benefits, try consuming turmeric with a dose of 3-5 times more per day.
- Injecting hyaluronic acid (HA) into the knee area may be a method worth trying for people with osteoarthritis. In particular, hyaluronic acid can function as a lubricating fluid to promote knee movement. Generally, hyaluronic acid injection procedures are carried out every week, for 3-5 weeks.
- Keep the body well hydrated. Remember, all tissues and joints in the body need water to function normally. That's why, you should consume at least 8 glasses of water, each with a volume of about 250 ml to lubricate the knee joints.
- Instead, walk with the help of a cane so that your knees don't have to work alone to support your weight. Make sure the stick is used on the opposite side of the body from the site of inflammation, yes!
