Rest
One of the simplest ways to reduce knee swelling is to rest and elevate your legs.
Rest helps prevent further stress on the joints, helping to reduce inflammation.
Elevate your knees using pillows to reduce fluid buildup. This helps relieve pressure in the area, allowing excess fluid to drain.
Cold compress
Applying cold compresses to the knee can help reduce swelling and numb the pain. The low temperature will cause the joint fluid to stagnate, reducing swelling and pain, creating a comfortable state for the patient.
Use an ice pack wrapped in a towel and apply it to the affected knee for 15-20 minutes every 2-3 hours. Avoid applying ice directly to the skin to prevent frostbite.
Anti-inflammatory foods
Incorporate anti- inflammatory foods into your diet to help reduce knee swelling. Foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, have natural anti-inflammatory properties. Adding these foods to your diet can help reduce overall inflammation in your body, including your knees.
Epsom salt soak
Epsom salt is high in magnesium, which can help relax muscles and reduce swelling when dissolved in warm water.
You can soak a towel in a solution of warm water and Epsom salt and apply it to the affected knee. Do this for 15 - 20 minutes to help relieve discomfort.
Gentle exercise and stretching
Gentle exercise can benefit knee health by promoting blood circulation and preventing stiffness. Try hamstring stretches or seated leg raises to strengthen the muscles around the knee and reduce fluid buildup.
Massage
Regular massage also helps the knee joint fluid to dissolve, limiting the possibility of stagnation leading to uncomfortable swelling. When applying this tip to treat knee joint effusion, you need to be very careful. It is best to seek help from medical staff or professional massage and physical therapists to avoid damaging soft tissue.
