What should I do if my frozen knees hurt?
With the arrival of winter, the temperature drops sharply, and many people begin to suffer from knee pain, especially middle-aged and elderly people and long-term outdoor workers. Pain after frozen knees not only affects daily life, but may also lead to more serious joint problems. This article will combine the hot topics and hot content on the Internet in the past 10 days to provide you with detailed answers to the causes of frozen knee pain and how to deal with it.
1. Common causes of frozen knee pain
The main causes of pain after frozen knees include:
| Reason | Description |
|---|---|
| Poor blood circulation | Low temperature causes blood vessels to constrict, reducing blood supply to the knee, causing pain. |
| Decreased synovial fluid in joints | In cold environments, joint synovial fluid secretion decreases and friction increases, leading to pain. |
| Relapse of old injury | Knee injuries in the past are prone to relapse after being stimulated by low temperature. |
| rheumatoid arthritis | Cold weather may trigger or worsen rheumatoid arthritis symptoms. |
2. Popular solutions across the network in the past 10 days
According to discussions on major health platforms and social media, the following are the most popular methods to relieve frozen knee pain recently:
| method | heat index | Specific operations |
|---|---|---|
| Hot compress method | ★★★★★ | Use a hot water bottle or hot towel to apply to your knees for 15-20 minutes, 2-3 times a day. |
| Ginger patch | ★★★★☆ | Place fresh ginger slices on your knees and wrap them in plastic wrap for 30 minutes. |
| Moxibustion therapy | ★★★☆☆ | Moxibustion the acupoints around the knees for 15-20 minutes each time. |
| Warm knee pads | ★★★★★ | Choose thickened thermal knee pads to keep your knees warm. |
| moderate exercise | ★★★☆☆ | Perform knee stretching exercises to improve blood circulation. |
3. Comprehensive treatment plan recommended by experts
Based on the advice of many orthopedic experts, the following comprehensive measures are recommended for the problem of frozen knee pain:
1.Keep warm in time: Wear professional thermal knee pads when going out to prevent your knees from being directly exposed to cold air.
2.Scientific hot compress: Apply hot compress 2-3 times a day. The temperature should be controlled at 40-45℃ to avoid burns.
3.moderate exercise: Recommend the following knee joint exercises:
| Action name | times | Things to note |
|---|---|---|
| Squat quietly against the wall | 10-15 times/group | Keep your back against the wall and your knees no higher than your toes |
| straight leg raise | 15-20 times/leg | Lie flat on your back and keep your legs straight |
| Knee wrap | 10 turns clockwise + counterclockwise | Movement is slow and moderate in amplitude |
4.diet conditioning: Increase foods rich in omega-3 fatty acids (such as deep-sea fish, walnuts), and supplement vitamin D and calcium.
5.Medication aid: When the pain is severe, you can use non-steroidal anti-inflammatory drugs or topical plasters as directed by your doctor.
4. Preventive measures
Prevention is better than cure, here are some effective ways to prevent cold knee pain:
1. When dressing in winter, pay special attention to keeping your knees warm and choose thickened trousers or special knee pads.
2. Avoid staying in the same position for a long time and move your knee joint every hour.
3. Control your weight and reduce the burden on your knee joints.
4. Improve the humidity of the living environment and use a humidifier to keep the air humidity at 40%-60%.
5. Insist on moderate exercise in winter to enhance the strength of the muscles around the knee joint.
5. When Do You Need Medical Treatment?
When the following situations occur, it is recommended to seek medical examination in time:
| Symptoms | Possible problem |
|---|---|
| Severe pain that lasts for more than 3 days | Possible joint inflammation |
| Knee is obviously swollen and hot | Possible synovitis |
| There is a snapping or stuck feeling in the joints when moving | Possible meniscal injury |
| Morning stiffness for more than 30 minutes | Possible rheumatoid arthritis |
In short, although frozen knee pain is common, most cases can be effectively relieved through scientific warmth, hot compress, exercise and dietary conditioning. If symptoms persist or worsen, it is important to seek medical attention promptly to avoid delays in treatment.
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