Fourteen home remedies for knee pain
Many short-term knee problems do not need any help from doctors and people can often help with their own recovery.
Home remedies can also help with many of the long-term problems with knee pain.
Fourteen home remedies
The treatment for knee pain will depend, to some extent, on the cause of the problem. However, the following simple remedies can help with many forms of knee pain.
1. Physical activity
Exercise helps to slow the progression of osteoarthritis, a common cause of knee pain.
Physical activity is important to the normal health of cartilage tissue.
Exercise is also good for strengthening the body's support for its joints. For the knee, strengthening the leg muscles is particularly helpful.
Water aerobics can benefit people with joint pain, because it does not put strain on the knees.
2. Strengthening exercises
Physical therapists can help work out the best exercises and programs for an individual to follow.
Exercises to strengthen the muscles in the upper leg can help to protect the knee joint. Known as the quadriceps muscles, these muscles are at the front and sides of the thighs.
Here are some ideas:
- Raise a straightened leg while sitting or lying down.
- Put one foot up on a step followed by the other, stepping down again, and repeating the step-ups.
- From a seated position, stand and sit repeatedly for one minute, using slow, controlled movements and without using the hands for support.
- Holding a chair, squatting until your kneecap covers your toe, and repeat 10 times.
3. Posture and support
Simple measures to reduce strain on the knee include avoiding chairs that are low to the ground or couches in which the sitter "sinks."
Sitting on a pillow may help with this. Putting a pillow underneath the knees can make the problem worse, however. A good sitting posture is also important.
Shoes that are supportive are helpful. Shoes with broken arches may produce abnormal force and wear on the knee, causing pain.
Long periods without moving should be avoided. In osteoarthritis, for example, prolonged sitting can produce a stiff, painful joint.
4. Weight loss and diet
People who have excess weight or obesity have a higher risk of knee pain.
Carrying extra weight gives the joints more work to do. Losing it helps to reduce long-term knee pain, including pain caused by arthritis.
Extra weight on your body increases inflammation throughout the body and the knees are affected.
Eating well helps with keeping weight off.
A healthful diet means a balanced one that is:
- high in fruit, vegetables, and fiber
- low in meat, animal fat, and other fat
The Arthritis Foundation recommend a Mediterranean-style diet that is rich in fresh produce.
You should check with a healthcare provider before starting a diet that claims to be good for knee pain, to ensure it will be safe for you.
5. Medications
Non-steroidal anti-inflammatory and other medications can help with knee pain caused by arthritis. Some of these need to be given in a doctor's office, but some can be used at home, either with or without a prescription.
In 2015, researchers published findings after comparing the effectiveness of a number of drugs used to treat knee pain.
They looked at the effects of the following on pain and stiffness:
- acetaminophen (Tylenol)
- diclofenac
- ibuprofen
- naproxen
- celecoxib
- intra-articular corticosteroids
- intra-articular hyaluronic acid
They concluded that all of these could be helpful, except for acetaminophen. Intra-articular drugs, those injected into a joint, appeared to be the most effective.
In a study of 1,583 people with osteoarthritis, a combination of glucosamine and chondroitin sulfate has been tested for safety and effectiveness.
The treatment looks promising, as nearly 80 percent of participant reported a reduction in pain of 20 percent or more. People who are interested in this treatment should speak to their doctor about it.
6. Massage
Massage, including self-massage, may relieve knee pain.
The American Massage Therapy Association (AMTA) recommend the following.
These should be done in a seated position with the knees pointing forward and the feet flat on the floor.
- 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.
Massaging the thigh muscles will have a beneficial impact on the knee.
7. Aromatherapy preparations
Essential oils may help reduce pain.
A study published in 2008 suggested that massaging with an oil containing ginger and orange improved pain and function in knees with moderate to severe pain due to osteoarthritis.
In one investigation, researchers found that applying an ointment containing cinnamon, ginger, mastic, and sesame oil had a similar effect on pain, stiffness, and motion as using salicylate ointment.
8. Protection, rest, ice, compression, and elevation (PRICE)
Rest, ice, compression, and elevation may help treat mild knee pain that results from a soft tissue injury, such as a sprain.
Protection refers to protecting the knee from further injury, for example, by taking a break from the activity that caused it.
Rest can reduce the risk of further injury and give tissues time to heal. However, stopping all movement is not advisable, as this can lead to stiffness and, in time, muscle weakness.
Ice can help reduce swelling and inflammation. It should be wrapped in a cloth and applied for 20 minutes several times on the first day of injury. Never put ice directly the skin, as this can lead to further damage.
Compression with a knee support, for example, can increase comfort levels. The support or bandage should be firm but not tight.
Elevation, or keeping the leg raised, will encourage circulation and reduce swelling. Ideally, the knee should be above the level of the heart.
9. Heat and cold
Heat and cold can be effective in treating pain in the lower back, and it has been recommended to ease joint pain that results from arthritis.
- 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 may use heat to improve mobility in the morning and reduce swelling later in the day.
Remember to test any hot item before applying it, especially if it is for an older person or someone who cannot communicate easily.
Hot and cold pads are available for purchase online.
10. Climate
A colder climate is often thought to worsen pain.
Study findings do not support this, although living in a pleasant climate might make pain psychologically easier. It may also provide easier opportunities to achieve a more healthy lifestyle.
In 2014, researchers found that — rather than weather itself — sensitivity to weather in older people with osteoarthritis may affect how they experience joint pain.
People from Southern Europe, women, and those with higher anxiety levels were more likely to report weather sensitivity, and those with higher levels of sensitivity were more likely to report increased pain, especially with damp or rainy and cold weather.
The results of the study did not support the common belief that pain becomes worse in a colder climate.
A 2017 study carried out in the United States supported this view. Findings showed no link between rainfall and increased medical visits for joint pain.
11. Acupuncture
In 2017, a study involving 570 people found evidence that acupuncture might help people with osteoarthritis in the knee.
Participants received either 23 true or 23 sham acupuncture sessions over 26 weeks, or 6 acupuncture sessions over 12 weeks.
Those who had true acupuncture scored higher in pain and function scores, compared with the others.
Researchers concluded:
"Acupuncture seems to provide improvement in function and pain relief as an adjunctive therapy for osteoarthritis of the knee when compared with credible sham acupuncture and education control groups."
12. Tai chi
Tai chi is a form of meditative exercise, and the benefits of exercise alone are discussed above.
A year-long study of 204 participants with knee osteoarthritis concluded that tai chi might have similar, if not greater, benefits compared with standard physical therapy. The average age of participants was 60 years.
Improvements in primary outcome scores were recorded in both groups at 12 weeks, and these continued throughout the program.
In addition, those who did tai chi also saw significant improvements in symptoms of depression and the physical aspects of quality of life, compared with those who underwent standard physical therapy.
13. Medical marijuana
Recent approval of the use of cannabidiol (CBD), also known as medical marijuana, has provoked interest in it as a solution to a range of health problems.
CBD is not the compound in marijuana that produces psychotropic effects, but it does appear to have a number of pharmacological effects.
Animal studies have suggested that it may improve joint pain, because it:
- inhibits pain pathway signalling
- has anti-inflammatory effects
Clinical trials have not proven its safety or effectiveness for use in rheumatic disease, but researchers suggest it should not be ruled out as an option in the future.
14. Apple cider vinegar and other foods
According to some sources, apple cider vinegar (ACV) has anti-inflammatory properties that can help relieve arthritis and other types of pain.
However, there is a lack of scientific evidence to support this. The Arthritis Foundation refers to ACV as a "food myth."
Other popular advice for arthritis includes:
- consuming collagen, gelatin, or pectin, and raw foods.
- avoiding dairy, acidic foods, and nightshade vegetables, such as tomatoes, potatoes, and eggplant
There is no evidence to suggest that these are helpful or even advisable.
Pain at the front of the knee
Pain at the front of the knee is one of the most common aches and pains. It is second only to lower back pain - around a quarter of people will get it at some point in their lives.
It commonly affects teenagers, especially young female athletes. It is the most common overuse syndrome in sportspeople.
Most cases of front knee pain are injuries from overuse, or from poor preparation for exercise. The problems usually go away on their own, and sporting activities can resume after the pain subsides.
The pain varies but tends to:
- be a dull ache that starts gradually, and is linked to activities
- produce clicking or other sounds
- come on when going upstairs, or when getting up after a long time sitting, squatting down, or kneeling
- produce a weakness in the legs
Recommended treatments for front knee pain include:
- stopping the activities that trigger it until it is resolved
- applying ice when the knee is painful
- taking over-the-counter pain relievers such as ibuprofen or naproxen
- using strengthening exercises
Did you know there is proven method for reducing debilitating knee pain and helping you live pain-free…
...That works faster and more effectively than any other?
Which do you think it is?
1. Yoga
2. Isometric Exercises
3. Plyometric Exercises
4. Weight Lifting
See if you get it right!
Or, if you’d rather skip to the correct answer…
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