Women health

8 best Natural Home Remedies for Knee Pain

Examine your discomfort.

If you have mild to moderate knee pain, you can usually treat it yourself. There are several ways to manage pain caused by a sprain or arthritis.

Pain caused by inflammation, arthritis, or a minor injury will often resolve on its own. Home remedies can help you feel better and manage your symptoms.

However, if your pain is moderate to severe, or if your symptoms persist or worsen, you should seek medical attention for a thorough examination.

Continue reading to learn more about alternative therapies and supplements that may help relieve your knee pain.

1. For strains and sprains, try RICE.

If you've twisted your leg, fallen, or otherwise strained or sprained your knee, remember the acronym "RICE":

  1. Rest                                                            
  2. Ice
  3. Compression
  4. Elevation

Get off your feet and place a cold compress or ice bag on your knee. If you don't have any ice, frozen vegetables like peas will suffice.

Wrap a compression bandage around your knee to prevent swelling, but not so tightly that it cuts off circulation. Keep your foot elevated while resting.

Tai chi

Tai chi is an ancient Chinese form of mind-body exercise that improves flexibility and balance.

According to a 2009 study, practicing tai chi is especially beneficial for people with osteoarthritis (OA). It is recommended as a treatment option for OA by the American College of Rheumatology and the Arthritis Found.

Tai chi can help with pain relief and range of motion. Deep breathing and relaxation are also required. These aspects may also help you manage chronic pain and reduce stress.

3. Exercise

Exercise on a daily basis can help you keep your muscles strong and your mobility. It is a necessary tool in the treatment of OA and other causes of knee pain.

While resting or limiting movement can help you avoid pain, it can also stiffen the joint and slow recovery. In the case of OA, a lack of exercise may hasten the rate of joint damage.

Low-impact activities, such as:

  1. Cycling
  2. Walking, swimming, or water exercise
  3. Tai chi or yoga
  4. However, you may need to take a break from exercise if you have:
  5. An injury, such as a sprain or strain
  6. Severe knee pain
  7. A resurgence of symptoms

When you return to activity after an injury, you may need to choose a gentler option than usual.

Ask your doctor or a physical therapist to assist you in developing a program that is appropriate for you, and then modify it as your symptoms change.

Experts have discovered that practicing with another person can be especially beneficial for people with OA. This could be a personal trainer or a workout partner. Experts also recommend that people find an activity that they enjoy.

4. Weight control

Obesity and being overweight can put additional strain on your knee joints. An additional 10 pounds of weight, according to the Arthritis Foundation can add between 15 and 50 pounds of pressure to a joint.

Obesity and inflammation are also mentioned by the foundation. People with a high body mass index (BMI), for example, have a higher risk of developing OA of the hand than those with a low BMI.

If a long-term health issue is causing knee pain, losing weight may help relieve symptoms by relieving pressure on them.

If you have knee pain and a high BMI, your doctor can help you set a weight goal and devise a plan to help you achieve it. This will most likely include dietary changes as well as physical activity.

5. Cold and heat therapy

While resting your knee, a heating pad can help relieve pain. Cold therapy can aid in the reduction of inflammation.

Here are some pointers on how to use heat and cold therapy:

Alter the temperature between cold and hot.

Heat can be applied for up to 20 minutes at a time.

Apply cold pads for 20 minutes four to eight times a day for the first two days after an injury.

During the first 24 hours after an injury, use a gel pack or another cold pack more frequently.

Never put ice directly on your skin.

Before using a heating pad, make sure it is not too hot.

If your joint is warm during a flare, avoid using heat therapy.

In the morning, a warm shower or bath may help to relax stiff joints.

6. Herbal ointment

In a 2011 study, researchers looked into the pain-relieving properties of a salve made of:

  1. Cinnamon
  2. Ginger
  3. Mastic
  4. Sesame oil

They discovered that the salve was just as effective as over-the-counter arthritis creams containing salicylate, a topical pain reliever.

Some people find that these types of remedies work, but there isn't enough evidence to prove that any herbal therapy has a significant impact on knee pain.

Before attempting any alternative remedies, it is best to consult with a doctor or pharmacist.

7. Willow bark

Willow bark extract is sometimes used to treat joint pain because it may help relieve pain and inflammation. However, research has not discovered enough consistent evidence to prove that it works.

There could also be some safety concerns. Before attempting willow bark, consult your doctor if you:

  1. Have gastrointestinal issues, diabetes, or liver issues
  2. Take blood thinners or medications to lower your blood pressure
  3. Are taking another anti-inflammatory medication
  4. Are being treated with acetazolamide for nausea and dizziness
  5. Suffer from an aspirin allergy
  6. Are under the age of 18

Before using any natural or alternative remedy, consult with a doctor or pharmacist.

8. Ginger extract

  1. Ginger comes in a variety of forms, including:
  2. Supplements
  3. Ginger tea, either premade or homemade, made from ground ginger root or ginger root for flavoring dishes.

A 2015 study found that ginger helped reduce arthritis pain when used in conjunction with a prescription arthritis treatment.

Therapies to avoid include glucosamine, chondroitin sulfate, and others.

Other treatments that people may use include:

  1. Supplements containing glucosamine
  2. Supplements containing chondroitin sulfate
  3. Hydroxychloroquine
  4. Electrical nerve stimulation through the skin (TENS)
  5. Shoes and insoles that have been modified

However, current recommendations advise against using these treatments. They haven't been proven to work in studies. Some may even have negative consequences.

Supplements and other herbal remedies are not regulated by the Food and Drug Administration (FDA). This means you have no idea what a product contains or what effect it may have.

Before attempting any complementary therapy, consult with your doctor to ensure that it is appropriate for you.

When should you see a doctor?

Many causes of knee pain can be treated at home, but others will necessitate medical attention.

If you notice any of the following symptoms, contact your doctor:

  1. A lot of pain and swelling
  2. Deformity or extensive bruising
  3. Other parts of the body are experiencing symptoms.
  4. Other health conditions that may complicate healing include symptoms that last more than a few days or that worsen rather than improve.
  5. Infection symptoms, such as fever
  6. A physical examination will be performed by your doctor. Some tests, such as a blood test or an X-ray, may be performed.

If you have a medical problem that requires treatment, The sooner you get an assessment and begin treatment, the better your chances are.



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