There are those sudden knee cramps and pain that make you stand at the sidelines while the others groove and set the dance-floor on fire. Isn’t it disheartening to settle down for something like this? Nearly 25% of the people across the world suffer from chronic knee pain that tends to affect the quality of life.
Almost everyone resorts to pain-killers, but did you know that ice or heat for knee pain can work wonders for the cramps, aches, and stiffness? Apply the heat pad or ice pack to the knees to cure the soreness and inflammation.
Read on to find out more about how to use ice or heat for knee pain and improve the quality of life.
How Should You Use Ice or Heat for Knee Pain?
1. Ice Therapy
The therapeutic administration of ice or heat for knee pain and arthritic inflammation(1) is an incredible home remedy. The application of ice packs helps with the treatment of acute pain. It works to constrict the blood vessels, delay the circulation of blood, and reduce the swelling. It also aids in curing the soreness by numbing the nerve endings.
[Also Read: Natural ways to treat knee pain]
Here are a few simple ways of treating knee pain with ice therapy.
- Take a clean towel and place a handful of ice cubes in it. Wrap the towel with ice cubes in it, and your ice pack is now ready for use. You can also use frozen vegetables instead of ice cubes. Apply the ice pack to the knees with gentle pressure. Repeat the application in every couple of hours to alleviate the pain and swelling.
- Pop a gel pack into the refrigerator. Apply the cold gel pack to the affected area to cure the pain.
- Prepare an ice pack by combining a cup of water with half a cup of alcohol. Pour the solution into a zip-lock bag and deep freeze it for a while. The DIY ice pack is ready for use.
- You can also try an ice bath for the painful joint. Fill a tub with cold water and ice cubes and dip the affected limb in it to treat the soreness and inflammation.
[Also Read: Natural Remedies For Inflammation and Pain]
2. Heat Therapy
The administration of heat therapy(2) works wonders for the treatment of muscle and joint pain. The application of heat helps to enhance blood circulation in the joints, which is crucial for the alleviation of pain. The heat works to deliver nutrients to the muscles and joints and helps to prepare the body for physical activity. Here are a few ways to administer heat therapy for the treatment of knee pain and arthritis.
- Begin the day with a hot bath or hot shower to ease the stiffness of joints.
- Apply warm paraffin wax to the affected knees for the alleviation of pain and stiffness.
- Take a dip in a warm whirlpool and soak the affected parts of the body in it.
- Apply heating pads for knee pain on the affected areas for about 20-25 minutes. Press slightly against the painful area to let the heat percolate deep inside.
- Dip a clean towel in water and then put it in a freezer bag. Heat the towel in a microwave oven. Wrap your knees with the hot and moist towel for about 15-20 minutes for the soreness to subside.
- Massage the knees with a warm mineral or vegetable oil for about 5-10 minutes in every alternate hour. Go for a hot oil massage with mustard oil for the best cure.
[Also Read: Physical Therapies for Knee Pain ]
Risks of Using Ice or Heat Therapy
1. Ice Therapy
- Excessive use of ice pack for a long duration can cause numbness and frostbites.
- Might trigger cramping of muscles and muscle spasms
2. Heat Therapy
- Heat therapy can trigger abnormal swelling of the joint by aggravating the inflammation.
- Besides, you need to make sure that the temperature is not too high. Otherwise, it can cause severe burns.
Knee pain is common to the elderly, whereas muscle pain, sudden cramps, and joint pain can occur at any age owing to sprains, strain, and other factors. Whatever be the cause, the administration of ice or heat for knee pain and different kinds of cramps is a remarkable cure. Apply a hot bag or ice pack and drive the soreness away to live a fit and active life.
1. What Is Better for Knee Pain Heat or Cold?
Knee pain can be excruciating. However, you can use an ice pack to reduce the pain. Ice pack helps numb the nerve endings and slows down the blood circulation. Also, applying heat for knee pain to improve blood circulation makes the swelling subside by curing the inflammation and provides soothing relief.
2. What Are the Risks of Using Ice or Heat for Knee Pain?
The risks of ice or heat for knee pain involve frostbites, scalding of skin, disruption in blood circulation, and so on.