You are viewing this post, maybe because you are experiencing pain in the knee or someone you love is experiencing knee pain. Whatever the reason is, don’t worry, my friend. Today I will discuss how you can manage knee pain at home with some proven and science-based remedies. So, keep reading.
First of all, here are some basics.
Knee pain can occur for a variety of reasons, such as arthritis, sprain or injuries, and inflammation, etc. Most of the knee pains can be treated at home successfully if they are at the preliminary and middle stages.
But, if you notice the pain is increasing, and the situation is worsening gradually, then make no late and immediately consult a physician.
With that said, here are 5 at home remedies for knee pain (with scientific research data).
Start with RICE
If your knee pain caused by muscles tear down, falling or twisting the leg, then you should remember the acronym RICE, which stands for:
Rest, Ice, Compression, and Elevation
After taking a hit on the knee, in whatever form, you should take rest so that your knee gets time to recover itself. Our body is a fantastic machine. With proper care, it can heal itself soon enough.
To speed up the recovery process, you can use ice therapy. Coldwater or ice cubes can soothe pain and swelling. Apply ice for 10-20 minutes and 3 or times a day. But remember not to apply directly to the skin. Apply it through a soft cloth, towel preferably.
Wrapping up the impacted area can prevent infection and enhance the healing process. Just remember, don’t apply bandage too tight.
Elevating the injured area can also reduce pain. While applying ice or bandage, try to raise your leg. If possible, lie down and elevate the knee above the heart level.
Increase Your Level of Activity
Exercise can make us fit and less prone to injury; everybody knows that. But, if you neglected the truth in the past and now experiencing pain, especially knee pain, you should seriously consider starting exercising regularly.
Numerous studies have shown that simple home-based exercises can reduce knee pain significantly.1, 2
But, don’t overdo it as your knee is already injured, and overdoing can worsen the situation.
Some of the exercises you can consider are light walking, jogging, swimming, yoga.
Perform Strength Exercises
There are certain types of exercises that are designed to focus on the knee joint. Try them also if your pain is at the beginning stage. Some of them are,
- Hamstring Stretch
- Quad Set
- Pillow Squeeze
- Sit to Stand, etc.
All the exercises here can be performed at home and found to be beneficial for knee pain. If you feel uncomfortable and pain increases after doing the exercises, immediately stop doing these and consult with a physician.
Consider Taking the Right Foods
Foods are like fuel for our bodies. Taking the right food at the right time in the right amount can improve our immunity and fitness level.
Though injury, sprain, and arthritis are some of the common causes of knee pain, knee pain can also cause due to lack of some vital nutrients like vitamin D, calcium, and iron, etc.
Whatever the reason for your knee pain, whether it is due to injury or lack of nutrients, experts suggest some food that can enhance the healing process and prevent further damage by increasing bone density and muscle mass.
Some of the foods suggested by experts are:
- Fish Oil
- Nuts & Seeds
- Brassica Vegetables
- Colorful Fruits
- Olive Oil
- Lentils and Beans
- Garlic and Root Vegetables
- Whole Grains
- Bone Broth
- Dark Chocolate. (Read More Here)
Knee pain can be caused due to overweight sometimes. Excessive body weight puts extra pressure on your knee joints, which will eventually lead to pain. Measure whether you are overweight or not here.
If your weight is more than standard, then you should focus on reducing the extra weight by following a proper diet chart, routine exercise, and a healthy lifestyle.
Photo by Andrea Piacquadio from Pexels
Try Massage and Aroma Therapy
Massage and aromatherapy are found to be effective in knee pain. The following are some important self-massage tips suggested by the American Massage Therapy Association (AMTC):
- Start massaging in a seated position and wear loose and comfortable clothing.
- Maintain a good posture.
- The massage can be done with or without lubrication. However, my recommendation is to use an excellent balm to avoid any irritating fraction or making your knee too slippery.
- Loosely close your hands and press upper, middle, and lower thigh. Continue this for 10 times. Repeat the process 3 times.
- Place the heel of your hand on top of right thigh, while keeping the right leg flat to the floor. Glide the heel of the hand down to the top of the knee and then return to the starting position. Repeat the process 5 times.
Continue the process with your inner and outer thigh of both legs.
- Finish the process with a deep breath. (Read the full article here)
Studies also found using essential oils can reduce knee pain and improve the healing process.3,4,5
But imagine, what if all the essential oils are infused with other herbal ointments into an excellent balm that can reduce irritating friction, boost the healing process, and improve your overall experience?
Yes, today you are in luck, my friend. Introducing Leaf of Life Wellness’s all-new ‘Extreme Recover.’ A balm that is prepared from 100% natural ingredients that are used for treating pain and heal the wounded for centuries. Let’s have a look at what makes the balm so unique.
Ginger: Researchers found a significant reduction in OA symptoms of the knee after using high-quality ginger oil and also found it to be safe for most of the users.6 This finding supports the thousand years of reputation of ginger oil as a healing and skincare products.
Cinnamon: Though further research is necessary, researchers have found a positive impact of Cinnamon on improving knee pain conditions, thanks to its anti-inflammatory properties.7,8
Apart from these two crucial elements, our Extreme Recover balm contains ingredients like Basil, Birch, Black Pepper, Camphor, Cayenne, Eucalyptus, Lavender, Rosemary, and Tea Tree. Some other useful herbal ointments that are infused with the essential oils are Grapeseed Oil, Hemp Oil, Avacado Oil, Vitamin E Oil.
So you see, we don’t just brag that our products are the best quality. In Leaf of Life Wellness, we try to educate our readers and community with the best knowledge extracted from reputed and quality sources.
Now, it’s time to take action based on these home remedies for knee pain. Please share this article with your friends and family so that they can benefit, too, and don’t forget to share your experience and suggestions with knee pain in the comment section. I’d love to hear from you very much.