9. Cayenne Pepper
Cayenne pepper contains a compound called capsaicin that gives it natural analgesic or pain-relieving properties.
It can help relieve pain in the knee due to chondromalacia patellae.
- Warm ½ cup of coconut oil. Add 2 tablespoons of cayenne pepper powder to it and give it a nice stir. Apply it on the knee, leave it on for 20 minutes and then rinse it off with lukewarm water. Do this 2 or 3 times a day. Store the remaining oil in an airtight bottle to use later.
- Alternatively, you can apply a capsaicin cream to the affected area daily.
Cayenne may initially cause a burning sensation, but soon you will feel better.
10. Castor Oil Pack
Castor oil is another great remedy to relieve chondromalacia patellae discomforts, such as pain and swelling in the knee.
Besides castor oil’s beauty benefits for the skin and hair, it penetrates deep into the skin to help relieve the discomfort. Also, its anti-inflammatory property helps alleviate the pain and swelling that can make walking difficult.
- Saturate a thick cotton cloth with castor oil.
- Loosely wrap it around your knee.
- Cover the area with a plastic wrap.
- Place a heating pad over the wrap for 20 minutes.
- Remove the heat and leave the castor oil pack on your knee for a few hours, preferably overnight.
- Do this once daily.
- To reduce extra pressure on your knees, try to stay in shape. Lose weight if you are carrying extra pounds.
- Before doing any exercise, do a 5-minute warm-up followed by stretching exercises and then start your exercise routine.
- Never increase the intensity of your workout abruptly. Always make changes gradually.
- For running and exercising, use the right kind of shoes and be sure they fit properly. Avoid wearing shoes that are too worn.
- Use orthotics if you have flat feet.
- Try to run on a soft, smooth surface and avoid running on concrete.
- Wear knee pads if you have to spend time on your knees.
- Your doctor may prescribe anti-inflammatory medication, such as ibuprofen, to reduce inflammation around the joint.
- Acupuncture, a part of traditional Chinese medicine, can also give you relief from the pain and swelling due to chondromalacia patellae.