Home Remedies for Knee Pain While Climbing Stairs: Got  Knee Pain or Joint Pain When You Climb Stairs?

Home Remedies for Knee Pain While Climbing Stairs: Got Knee Pain or Joint Pain When You Climb Stairs?

Knees and Your Health

It’s amazing how such a relatively small part of our body can have such a big effect! If your knees aren’t working due to injury, arthritis, or overuse, you can develop pain, that restricts your ability to get on with life. One major cause of knee pain is being overweight. So, you’re overweight, then you become less active, and you gain more weight! So the best thing to consider is weight loss.

Or if you overdo it as an athlete, for example during long distance cycling or running, it’s possible to develop knee problems, such as arthritis or chondromalacia patella. Arthritis is inflammation, often caused by damage to cartilage, the semisolid coating on the bones connecting the knee joint. So don’t overlook your knee health!  If you’ve got arthritis, you may feel knee pain during the time you’re going up or down stairs.

The Difference Between Osteoarthritis and Arthritis

There’s a difference between the two, though they are often confused. Osteoarthritis is marked by the cartilage wearing out over time, and is often age related. Arthritis is inflammation caused by infection, or it may be genetic. (3) Both types can cause long term health problems but usually there is a cure, frequently with various types of medicine.

Frayed cartilage inside knee

Frayed cartilage inside the knee

 

How Arthritis Causes Knee Pain When You Climb Stairs

As noted above, your knee may be inflamed. And this is often due to wearing away of the cartilage, When the bones can’t flow smoothly, it’s like gears in a machine that have gotten rough and lack lubrication. I know, I’ve had that feeling of ‘sand in the gear’ in my own knee.

During the time you’re climbing stairs, the condition is particularly aggravated. And if you are going downstairs, with little or no cartilage and no meniscus, the spongy tissue inside the joint, the impact of weight of ‘bone on bone’ can also hurt. Often, you might not notice it until after your stair climbing. This can result in knee pain during your climb.

Sometimes, It’s Good to Climb Stairs girl climbing stairs for exercise

If you have knee pain, you can strengthen your knees by using climbing as exercise. According to Healthline:

Strengthening the muscles around the knee will decrease the stress on the joint itself. These muscles include the quadriceps at the front of the thigh and the hamstrings at the back of the thigh. Both of these large muscle groups get a workout when you climb stairs. Your own weight is enough to make stair climbing a challenge.(2)

Some Tips When Climbing Stairs

When you climb stairs, try not to put too much stress on the knee joint.

  • You can do this by leading with your body, rather than your leg and foot.
  • Also, walk with your feet in line with your knees, don’t let your foot splay out, since that puts pressure in an unnatural way on your knee joint.
  • And also, place your heel on the next up step, rather than the toe.

 

Home Remedies for Bone Health

heart shaped sugary donut

Junk food increases higher risk of arthritis, and other serious health problems

There are four things you can do to reduce stress on your bones, especially when climbing stairs. This resutls in less knee pain.

  • If you are overweight—-lose weight. Every extra pound you have beyond your optimum weight put 3-4X the stress on your knee joint.
  • Wear soft soled shoes, or inside padding in your shoes.
  • Be sure eat well, foods that support bone health.(1)
  • Perhaps take supplements such as Vitamin D or Omega 3 Fatty Acid, or Turmeric if your diet is lacking these.(1)

Reduce Knee Pain with Home Remedies

The basic rule to relieve painful knees in general also applies when climbing stairs. If pain in your knee flares up, either from walking up stairs, or from pain that occurs when you put downward pressure on your joint going downstairs, a few simple steps can often give immediate relief.

  • Rest, take the weight off you knee for a day or so, let it recover
  • Ice. Oftentimes, just wrapping some ice cubes in a plastic bag, wrapped in cloth (to protect your skin from frostbite) will help bring the inflammation down. Cold therapy works.
  • Compression. Use a knee sleeve, knee brace or other knee support to stabilize your joint
  • Elevation allows the accumulated fluids in your lower body to flow out, this helping to reduce swelling.
  • Massage your knee brings blood to the sore joint, or have someone massage for you.
  • You can also use topical pain relievers such as patches, salves, ointments, etc.
  • Yoga and stretching creates some space in the joint, and relieves pressure and pain

    yoga stretches energize you

    This and other yoga stretches are great for knees!

 

26 Home Remedies for Knee Pain Relief

This is just a basic list of things you can do immediately to treat your knee pain. But there is a book that has 26 ways, both natural remedies as well as more modern methods, such as TENS machines, supplements, and so on. To find out more, click here

 

26 Home Remedies book cover

Delicious Common Spices Can Reduce Pain and Inflammation–Right in Your Own Kitchen

Delicious Common Spices Can Reduce Pain and Inflammation–Right in Your Own Kitchen

Different Types of Pain Relievers

 

There is quite a bit of controversy about just what pain relievers are good and effective, versus what kinds may have possible harmful side effects.  Common spices right in your kitchen may sometimes help, without the side effects of chemical drugs

So, drilling down into this, we can say that there is more than one level in the realm of pain relief medicines, natural remedies or otherwise.

 

The First Level is a Purely Chemical Approach.

 

The purely chemical approach would be using something like Ibuprofen, which you can take as a capsule or tablet, or applied topically, that is, directly on the affected area. Possibly the most well known Ipuprofen type cream is called Voltaren.  I actually used this on a burn I received, but I used it for only a short time.

Experts differ on whether it is useful for knee pain, though it is at least according to this article.

At the total opposite end of the spectrum, is the use of solid, as opposed to liquid, Di hydrogen monoxide. Di hydrogen monoxide is fairly common in liquid form, and it appears in solid form if cooled.  What is Di hydrogen monoxide? (This is a trick question, so be forewarned:))

 

Tube Ice from an ice maker

Icing a sore knee by just wrapping some in a bag and leaving on your knee is maybe the easiest fast way to get some pain relief at home.

 

That right, good old H2O–Water!! I just wanted to make sure I have your attention. And of course, Di Hydrogen Monoxide in its solid form is ice.

So if you have pain, which is often a form of inflammation, putting ice on the affected area helps, and is obviously at the opposite end of the treatment and medicinal spectrum.  It is probably the most natural thing you can do.

 

But seriously, there are a number of completely natural herbs and foods that can stop inflammation and pain. Better yet, they are consumed as food or spices or at least related to food. So let’s dive in, and look at 4 examples, though there are numerous others.

 

The Most Common ‘Nature’s Medicines’

 

Turmeric-for-pain-relief

First, there is Turmeric

A bright orange spice related to Ginger. Turmeric, like ginger is a root, and it can be ground up and dried, then stored and used as a powder.

However, recent research shows that turmeric does not get absorbed so well, unless you take it with black pepper, or its extract. That’s why, if you scramble your eggs, you put both turmeric and black pepper in with them.

Just about any common dish tastes great with the turmeric/black pepper combination. Not only does your food taste good, but it also helps with pain and inflammation.  LIkewise, if you prefer, you can get supplements where the main ingredients of both are concentrated and made as bio-available as possible.

 

 

 

Ginger-for-pain-relief

Next is Ginger

Ginger is very common in Oriental foods, for example in dishes served along with garlic. In the West, we often also use it in powdered form, such as in gingerbread.

Both Turmeric and Ginger are basic commodity items. By that, I mean that they are essentially unprocessed, and can be relatively inexpensive if bought generically. Here is an example of Turmeric and Ginger sold on Amazon.com

 

and here is powdered ginger. I personally try to avoid buying the name brands like McCormick since you are paying brand name prices for a very basic commodity.

 

Here is an example of an organic spice product that I would recommend.

 

Cloves and nutmeg, both common spices also have anti inflammatory properties

 

Cloves both ground and in their natural state. Whole nutmeg as well as ground nutmeg on the right

Cloves, both in their natural state, and ground. Usually, you’d put ground cloves in things such as spiced bread, apple pie, etc. Whole nutmeg as well as ground nutmeg on the right. They’re often used in the same recipe.

 

The 4 Great Things I Like about All These Spices

 

  • They are not chemicals, which, as I have discussed in other articles, are often not always carefully tested for safety
  • They are not ‘drugs’ that have been ‘monetized’ to make some drug company enormous profits
  • They have been in use for thousands of years, and stood the biggest test of all—the test of time
  • Unlike your mom’s admonition to “Take the bitter pill” or take your medicine, these things actually make food test good!

 

No, they are gifts of Mother Nature, where we as humans, if we act in harmony, find that we can be healthy simply by living well and consciously, using what comes naturally.

Vitamins that Promote Wound Healing

How to Speed Wound Healing

Depending on the kind of wound you have, it may take anywhere from a couple of months to a few years to heal completely. Most abrasions or minor wounds take about three months or less to health completely.

Surgical wounds sutured by a health provider often heal much faster than open wounds. What’s more, some health conditions like diabetes, obesity, and vascular disease slow down wound healing.

Fortunately, several treatments are available for wound healing. For example, bandages and other skin coverings are an excellent way to heal wounds faster. Alternatively, you can use skin ointments to get the job done.

Good nutrition also plays a significant role in ensuring you recover from wounds in no time. Of course, a balanced diet plays a key role in ensuring your cells and tissues repair themselves quickly, but some vitamins are worth special mention. Let’s start with Vitamin C.

Vitamin C for Wound Healing

Vitamin C, also known as ascorbic acid, is one of the best vitamins for healing wounds and injuries. It assists in the formulation of collagen, which acts as a supporting structure that holds cells together.

In other words, with the right amounts of collagen, your skin will be much more robust, healthier, and elastic. As a result, you won’t suffer abrasions easily. When you do, your skin forms scar tissue quickly to ensure the wound heals in time.

Infections can slow down your wound healing process. In most cases, a simple wound can quickly become worse if infected. Vitamin C also helps boost your immune system, ensuring that your body can fight against infections.

You should take foods that contain vitamin C as much as you can because the body doesn’t store Vitamin C. However, taking large amounts of vitamin C (more than 1000 milligrams per day) can cause stomach pain, diarrhea, and flatulence.

40 milligrams of vitamin C per day should be okay. The vitamin can be found in citrus fruits such as orange, peppers, strawberries, and potatoes. You can even combine vitamin C with zinc which is also good for wound healing.

Vitamins for Wound Healing After Surgery

If you’ve ever had surgery, you know that surgery cuts don’t always heal easily. In fact, a surgery cut may take anywhere from six to eight weeks to heal completely. Thankfully, vitamins can make wound healing after surgery easier and faster. We’ve already spoken about vitamin C, so let’s look at some other options.

Vitamin A

Vitamin A is excellent at wound healing after surgery. It works through retinoids that can reverse the effects of anti-inflammatory steroids on wound healing. In addition, the vitamin facilitates bone tissue development and cellular differentiation.

Vitamin A also helps in controlling inflammatory responses. An inflammatory response occurs as a result of tissues getting damaged by heat, bacteria, or toxins.

Vitamin B Complex

Vitamin B Complex is also excellent at wound healing because it helps with rapid tissue growth through a process known as cell proliferation. So simply put, if you want your tissues to grow faster and cover wounds, go for vitamin B Complex. It’s made up of all the B vitamins (B1, B2, B3, B5, B6, B7, B9, and B12) in a single pill.

Vitamin D

Vitamin D is responsible for bone growth in the body. In addition, it can shorten the time it’ll take for your wounds to heal by increasing the production of epidermal and platelet growth factors.

Can Collagen Supplements Help Wound Healing?

Yes, collagen supplements are excellent for wound healing. As mentioned earlier, collagen is vital for strong and healthy skin. It does this by helping to restore your body’s natural cartilage, which is essential to the healing of all kinds of cuts.

What’s more, collagen helps to improve the strength and elasticity of your skin. However, the results you get after taking collagen depend on factors like your age, type of supplement used, and the quantity consumed.

Relationship Between Vitamin C and Collagen

Vitamin C plays a crucial role in the synthesis of collagen. Two enzymes are necessary for the formation of collagen: prolyl hydrolase and lysyl hydrolase.

Vitamin C acts as an important cofactor for these enzymes, thereby quickening the production of collagen. That’s why vitamin C supplements are often used to boost collagen production.

The Best Vitamins for Healing Wounds

If you leave a wound by itself, it might take months, if not years, to heal. Vitamins, especially vitamin C, B, and D, play a vital role in ensuring the quick healing of wounds. However, consult your doctor before deciding on a supplement, especially if the wound is a serious one.

The material on this website is intended for educational information purposes only.  It should not substitute or delay

Food Rich in Vit C and Zinc

Meta Description: Vitamin C and zinc are essential nutrients for the body’s immunity. Read this article to find out which foods are richest in them.

Vitamin C is essential for building your muscles, bones, and skin. On the other hand, zinc is key to the work of over 300 enzymes that help in essential body processes like digestion, metabolism, and wound healing.

Although both nutrients are crucial to your overall health, your body can’t produce them. So you’ll need foods that are rich in these nutrients. Below, we’ll introduce you to the best ones.