Arthritis Hip and Knee Remedies

In 2008, the Osteoarthritis Research Society International (OARSI), published its first evidence-based recommendations for arthritis treatments of the hip and knee. The goal was to determine which arthritis remedies would be most useful for individual patients.

They determined that the first arthritis remedies to relieve patients' hip and knee pain should be those that they can do for themselves. It was also found that receiving monthly phone calls from lay people promoting self-care improved patients' joint pain and physical function for as much as a year.

Compensating for a painful knee can, over time, result in pain in your hip or ankle. Shoes with high heels or uneven wear can throw your posture off and put unnecessary stress on your knee joints. Switching to comfortable shoes may not be enough, however. You might need an orthotic device placed in your shoe. Shoe inserts come ready made or a physical therapist can design one especially for you.

Physical therapists can observe how you sit, stand and walk and teach you how to move with less pain. They will tailor exercises to your particular condition and help you relieve hip and knee pain, maintain motion and prevent joint stiffening.

Physical therapists can also provide assistive devices to make daily tasks easier. Canes and crutches can reduce pain in the hip and knee joints. Wheeled walkers may be preferable if both hips and/or knees are affected. With arthritis affecting the knee, special footwear and insoles can improve walking and reduce pain while a knee brace can also improve your stability and reduce the risk of falling.

Consider getting a trainer. Aerobic, muscle-strengthening exercises can promote muscle strength, improve range of motion, increase mobility and ease pain. In a recent study by Japanese researchers, exercise, whether on land or in water, decreases pain levels, increases the body's production of inflammation-fighting hormones and decreases stress and anxiety, which can make joint pain worse.

If you are overweight, losing just 10 pounds will take 30 to 60 pounds of pressure off your knee.

Exercise in water. If you don't have access to a warm-water pool, you can do warm-water exercises on a smaller scale in your own tub, Jacuzzi or whirlpool bath. Warm water is a good place to stretch and strengthen your muscles, even for those who have difficulty exercising on dry land. Acting as resistance to help build muscle strength, the buoyancy of water makes exercise seem easier and more comfortable.

Relieve pain with heat and cold.

Heat may be dry or moist. Moist heat sources include warm baths. Soaking in a warm tub can be a good way to apply heat to all parts of the body at once, especially if you have arthritis in several joints. A hot bath or dip in a Jacuzzi can also bring immediate pain relief. Consult your doctor if you are older than 70 or have respiratory or cardiac problems. Heat inducing creams are a temporary but effective way to relieve pain but, to prevent burning, do not use them with a heating pad.

Dry heat sources include heat lamps, heating pads, microwaveable pads or wearable heat wraps that apply continuous heat to the body and can even be slept in. In a recent study researchers found that continuous heat administered by a wearable heat pack eased pain and stiffness all day and better than either of two commonly used drugs, ibuprofen and acetaminophen.

Or apply cold. When joint pain is severe, applying something cold can numb the affected nerves and distract your mind from your pain. The coldness restricts the blood vessels and prevents fluids from leaking into the surrounding tissues. But using it for too long can cause stiffness.

Cold may be applied with a commercially available cold pack, or you can make your own cold pack by wrapping a towel around a bag of frozen vegetables or filling a sealable plastic bag with ice. For best results, and to avoid causing damage to your skin, always put a towel between your skin and the cold pack. Apply cold packs for no more than 15 to 20 minutes at a time. Alternating hot and cold methods may also provide relief.

Transcutaneous electrical nerve stimulation, TENS, has been shown to help with short-term pain control in some patients with knee or hip arthritis. TENS is a technique using a weak electric current applied to the skin through electrodes. It is believed to stop pain messages from reaching the brain.

You might want to try acupuncture. In a recent trial, acupuncture significantly reduced pain and improved function for patients with arthritis of the knee who had moderate to severe pain even though they took medications for it. While patients had a 40 percent reduction in pain, they did not begin to benefit until week 14 of the 26-week study.

Acupuncture involves inserting thin needles at particular points on the body. The needles may be connected to a low-level electrical current for a more powerful effect. If you decide to try acupuncture, make sure your acupuncturist uses sterile, disposable needles and that they are licensed by your state and certified by the National Certification Commission for Acupuncture and Oriental Medicine.

Nurture your emotional health with guided imagery. To take your focus off your stress and pain, select a place in your home where you won't be disturbed. Play serene background music. Search your memory for the most beautiful, the most peaceful pain-free place you have ever been. Or imagine it in as much detail as possible, the sights, the sounds, the feelings. Take as much time as you need; Reach a state of calm and peace before you open your eyes. For extremely effective guided imagery, use self hypnosis techniques.