Suffering from knee pain can greatly impact your daily life and activities. Whether it’s due to an injury, arthritis, or overuse, finding relief is crucial. Before turning to medication or surgery, there are several home remedies that can help alleviate knee pain.
A weight loss program should include both diet and exercise. Some people have difficulty exercising to lose weight because their knees hurt. But any type of exercise can help, even strengthening the upper body. Using your body weight to strengthen your quadriceps, rather than a weighted machine, helps keep added pressure off your knees. Patellofemoral pain syndrome is a general term that refers to pain arising between the kneecap and the underlying thighbone. In addition, many of these conditions can be accompanied by other symptoms like swelling, stiffness, and instability in your joint.
Your doctor will examine you thoroughly, run a few tests and diagnose the cause of your knee pain. They will then decide the treatment plan based on the severity of your condition. Home remedies for knee joint pain include heat therapy, where you can apply warm compresses or heating pads to relax muscles and reduce stiffness.
A common cause of knee problems is overpronation, or rolling inward of the foot. A certain amount of pronation is normal, but too much can cause knee problems because it throws the knee out of alignment. Essentially, the knee is made up of the thighbone (femur), which has a bottom end made up of two rounded knobs (condyles), sitting on the relatively flat top end of the shinbone (tibia). The kneecap is a small, rounded bone that sits in the vertical groove between the two condyles and gives the joint strength. Reconstruction procedures can range from minimally invasive arthroscopic repairs to knee replacements. However, swelling is part of the healing process, and over-icing your swollen knee may make recovery take longer, according to a 2021 review of research.
1. Ice Therapy
Both of these injuries can happen as a result from years of playing sports, which causes the ligaments to stretch and eventually tear. The anterior cruciate ligament (ACL) is one of the key ligaments that help stabilize the knee joint. The ACL connects the thighbone (femur) to the shinbone (tibia). It’s most commonly torn during sports that involve sudden stops and changes in direction — such as basketball, soccer, tennis and volleyball. By Tim Petrie, DPT, OCSPetrie is a board-certified orthopedic specialist who has practiced as a physical therapist for more than a decade. While injections can provide short-term pain relief, they are not a long-term solution and are usually not administered more than once every three months.
Above all else, listen to your body and stop immediately if you’re in severe pain or experiencing other unusual symptoms. Dr. Paul says when you suffer from a knee injury, it can be because the surrounding muscles aren’t strong enough to help offload forces on the knee. These exercises help improve strength to quash inside knee pain and prevent it from returning.
Because of this, they should be taken at the lowest possible dose that is still effective. Several different lifestyle changes—including diet modifications and the introduction of low-impact aerobic exercises (like biking or swimming)—can help facilitate this weight reduction. To help ensure a brace is appropriate in your situation and that you purchase the correct one, it is best to speak to your healthcare provider first. A knee brace can help improve pain after more severe ligament sprains or tendon strains, when instability in the joint commonly occurs. Aspirin or ibuprofen can reduce the pain, inflammation, and swelling (acetaminophen eases pain but does nothing for inflammation).
One of the simplest and most effective ways to reduce knee pain is through ice therapy. Applying an ice pack to the affected area for 15-20 minutes several times a day can help reduce inflammation and numb the pain.
Any diet that is rich in whole foods and low in processed foods and saturated fats, is better for your overall health. A study from Michigan State University confirms that whole-food, plant-based diets could significantly improve function and pain in people with OA. In addition to reduced pain, inflammation, and reduced risk for other serious health conditions, the Arthritis Foundation reports on additional benefits to weight management.
2. Epsom Salt Soaks
Epsom salt is known for its ability to reduce pain and inflammation. Taking regular soaks in a warm bath with Epsom salt can help relax the muscles around the knee joint and provide relief from discomfort.
3. Compression and Elevation
Using a compression bandage to support the knee and elevate it above heart level can help reduce swelling and improve circulation. This simple remedy can be done throughout the day to alleviate pain.
4. Turmeric and Ginger Tea
Turmeric and ginger are natural anti-inflammatory agents that can help reduce knee pain. Drinking a warm cup of turmeric and ginger tea daily can provide long-term relief and improve overall joint health.
5. Gentle Exercise
While it may seem counterintuitive, gentle exercise can actually help strengthen the muscles around the knee joint and improve flexibility. Low-impact activities like swimming or yoga can be beneficial for reducing knee pain.
6. Weight Management
Excess weight puts added pressure on the knees, exacerbating pain and discomfort. Maintaining a healthy weight through diet and exercise can significantly reduce knee pain and prevent further damage.
7. Rest and Relaxation
Finally, giving your knees time to rest and recover is essential for managing knee pain. Avoiding high-impact activities and taking breaks when needed can promote healing and prevent future issues.
It’s important to consult with a healthcare professional if knee pain persists or worsens. These home remedies are meant to complement medical treatment and provide temporary relief. By incorporating these strategies into your daily routine, you can effectively manage knee pain and improve your quality of life.
