Pain can originate in any of the bone elements that compromise the knee joint (femur, tibia, fibula), the kneecap (patella), or the ligaments, tendons, and cartilage (meniscus). Knee pain can be increased by physical activity, obesity, and the surrounding muscles and their movements, as well as being provoked by other issues (such as a foot injury). Knee pain can afflict people of all ages, and unless it becomes severe, home remedies can assist.
Knee pain can be of varying degrees of severity. Some people may only feel a minor twinge, while others may suffer from debilitating knee pain that prevents them from going about their daily lives.
Home Remedies for Knee Pain
Self-care practices can usually help you manage knee pain. The following home remedies can go a long way in relieving knee pain.
Massaging the knee and thigh muscles has a beneficial impact on the knee and can help relieve knee pain. Self-massage, which is the application of various massage strokes to the body’s soft tissue for therapeutic purposes, can also be adopted.
- Loosely closing the hands into fists, tap the upper, lower, and middle thigh 10 times with both hands. Repeat three times.
- Sitting with the feet flat on the floor, place the heel of the hand on the top of the thigh and glide it as far as the knee, then release. Repeat five times. Do the same for the outer and inner sides of the thigh.
- Press four fingers into the knee tissue and move up and down five times. Repeat all around the knee.
- Place the palm of the hand on top of the thigh, glide it down the thigh, over the knee, and back up the outer thigh.
Massage is not currently recommended as a treatment for OA of the knee because there is insufficient evidence to show that it helps alleviate symptoms. Massage, on the other hand, may have other advantages, such as stress management.
2. Protection, Rest, Ice, Compression, and Elevation (PRICE)
Mild knee pain caused by a soft tissue injury, such as a sprain, can be treated with rest, ice, compression, and elevation.
The term “protection” refers to preventing further harm to the knee, such as taking a break from the activity that caused it. Rest can help prevent future injury and allow tissues to recuperate. Stopping all movement, on the other hand, is not recommended because it can cause stiffness and, over time, muscular weakening.
Swelling and inflammation can be reduced with the use of ice. On the first day after the injury, it should be wrapped in a cloth and administered for 20 minutes numerous times. Never apply ice straight to the skin, as this might do more harm. Compression with a knee brace, for example, can help with comfort. The bandage or support should be sturdy but not too tight.
Elevation, or raising the leg above the heart, promotes circulation and reduces swelling. The knee should ideally be higher than the level of the heart.
3. Heat and Cold
The use of both heat and cold can be beneficial. It’s a tried-and-true remedy for lower back discomfort, and it’s also been advised for arthritis-related joint pain.
- Heat relaxes muscles and improves lubrication, leading to a reduction in stiffness. Use a hot water bottle or a warm pad.
- Ice, wrapped in a cloth, can reduce pain, inflammation, and swelling.
Some people use heat in the morning to promote movement and later in the day to reduce edema.
Always test any hot object before using it, especially if it’s for an elderly person or someone who has difficulty communicating.
Knee pain caused by arthritis can be relieved with nonsteroidal anti-inflammatory drugs and other treatments. Some of them must be administered at a doctor’s office, while others can be administered at home with or without a prescription.
5. Weight loss and Diet
Knee pain is more common in people who are overweight or obese. Being overweight puts more strain on the joints. Losing weight aids in the reduction of long-term knee discomfort, particularly arthritis pain. Extra weight on the body causes inflammation throughout the body, including the knees.
Eating healthily aids with weight loss. A healthy diet is one that is well-balanced and includes the following foods:
- high in fruit, vegetables, and fiber
- low in meat, animal fat, and other fat
6. Strengthening Exercises
Individuals can work with a physical therapist to determine which workouts and regimens are most appropriate for them. Exercise that strengthens the quadriceps muscles in the upper leg can aid to protect the knee joint. These muscles can be found on the front and sides of the thighs.
7. Physical Activity
Whether or not a person has OA, physical activity improves cartilage tissue health. Exercise also improves the body’s ability to support the joints. Leg muscle strengthening is extremely advantageous to the knees.
Water aerobics, for example, can help those with joint pain since it puts less load on the knees.
8. Massaging with Essential Oils
According to a 2008 study, rubbing with an oil combining ginger and orange improved pain and function in knees suffering from moderate to severe osteoarthritis pain. Researchers discovered that an ointment comprising cinnamon, ginger, mastic, and sesame oil had a similar effect on pain, stiffness, and motion as a salicylate ointment in one study.
9. Use of Cannabidiol (CBD)
The recent approval of cannabidiol (CBD), popularly known as medicinal marijuana, as a treatment for a variety of ailments, has sparked an interest.
CBD is not the psychoactive component of marijuana, although it does appear to have a variety of pharmacological effects.
Although clinical trials have yet to confirm its safety or usefulness in the treatment of rheumatic disease, researchers believe it should not be ruled out in the future.
10. Apple Cider Vinegar
Apple cider vinegar (ACV) contains anti-inflammatory qualities, according to some sources, and can help reduce arthritis and other types of pain.
However, there isn’t enough scientific evidence to back this up. ACV is considered a “food fallacy” by the Arthritis Foundation.