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Knee pain and arthritis are among the most debilitating pains that can occur at any age. Also, it causes swelling and stiffness in your joints, a serious condition if not treated well in time. According to a recent study, simple non-drug therapies like knee braces, water therapy, and even regular workouts can significantly reduce pain, stiffness, and mobility issues linked to knee osteoarthritis. The research, published in Harvard Health Publishing, highlights that natural ways – backed by clinical evidence- are completely safe and effective methods as compared to long-term use of medication. With the help of physical support, water-based movement, and muscle strengthening, patients with knee arthritis can manage chronic pain naturally and maintain healthier joints. Knee braces Knee braces reduce pain by providing support, stabilizing joints, and redistributing weight away from damaged areas. According to experts, the braces work through compression, which helps reduce swelling and provide alignment and support to improve stability and control movement. Many different types of braces offer various levels of support to help with specific conditions, apart from providing general comfort during post-surgical recovery. According to the Harvard study, you should use an “unloader” or “support” knee brace, depending on the severity of arthritis and the location of the pain. An unloader brace helps the affected, painful side of the knee using a three-point leverage system, providing general compression and reinforcement to the joint. It also helps you avoid putting too much stress on your knee joint and keeps your knee from moving too far or too suddenly. The amount of resistance and support a brace provides depends on the type of brace you need. Doctors say that since knee braces are a quick and easy way to support your knee joint, they may help relieve arthritis symptoms and heal safely. And they can help you feel safer and more confident, especially when walking. Hydrotherapy Hydrotherapy reduces pain and stiffness through buoyancy, which decreases pressure on the joints while you exercise or even walk. According to Harvard doctors, the warm water helps relax muscles, improves blood flow, and reduces swelling. By strengthening the muscles around the knee, which is easier to do in water, hydrotherapy improves function, mobility, and quality of life for those battling knee osteoarthritis. Also known as aquatic therapy, these exercises are performed in a temperature-controlled pool, usually under the guidance of a physiotherapist. Doctors say hydrotherapy is as simple as taking a warm bath at home, or you might use a special tank or pool. The term hydrotherapy also includes the use of pressurized jets, hot and cold temperatures, and ice packs. Exercise and workouts Exercise helps you contain knee arthritis by strengthening the muscles that support the joint – thereby reducing pain and improving stability. According to the Harvard study, regular and low-impact physical activity helps maintain joint flexibility, increases stamina, helps with weight management, and can improve mood and reduce fatigue. By strengthening and stabilizing the knee, your workout can make everyday movements like climbing stairs easier and act as an effective, non-drug treatment for the condition. You can try doing low-impact aerobics activities like walking, swimming, cycling, and using an elliptical machine – all of which help build muscle without high impact, such as stationary cycling or using resistance bands.
