Knee pain is a common problem for adults of all ages, including athletes and the elderly. Arthritis, injury, or overuse can cause discomfort and stop you from being able to move freely and do day-to-day tasks. Roughly 13% of women and 10% of men 60 years and older have symptomatic knee osteoarthritis. Fortunately, there are some good home remedies for knee pain that can both help reduce pain and help speed healing. These natural methods are a non-invasive way to manage pain without the use of medication. In this article, we will discuss some of the homemade remedies for knee pain that you can easily apply.
Some of the best homemade treatments for knee pain are listed below:
1. Ice Therapy for Knee Pain
Ice Therapy is one of the most popular knee joint pain treatment at home and is used to reduce inflammation and relieve pain. In addition, ice applied for 15 – 20 minutes several times a day can make a big difference in reducing discomfort.
How to Use:
Use a bag of ice or frozen vegetables in a cloth and put it on the knee. Never put ice directly on the skin; it can cause frostbite.
Ice therapy is particularly helpful if you have swelling, especially after an injury or physical activity.
2. Heat Therapy for Stiffness
Heat therapy is one of the great home remedies for knee pain caused by stiffness. Blood flow will increase with heat, relaxing muscles and improving mobility.
How to Use:
For 15-20 minutes, place a heating pad, or a warm towel, on the knee. A warm bath can also help relieve stiffness and joint pain.
Heat therapy is particularly helpful for people with osteoarthritis because it relaxes the tissues around the joints.
3. Gentle Exercises and Stretches
It is important to stay active to manage knee pain. Simple exercises help strengthen the muscles around the knee, increase flexibility, and reduce stiffness. To get the best results, opt for a combination of home exercises and supervised exercises. These benefits are lost after 6 months if the exercises are stopped. Gentle exercises that can be done for knee pain treatment at home are: walking, swimming, or cycling.
Suggested Exercises:
Quadriceps Stretch: Stand near a wall and bend one knee to your buttocks (bring your heel toward your buttocks). Hold the pose for a 20-second, then switch legs.
Leg Lifts: Lay on your back, with one leg straight and one leg bent. Slowly raise the same straight leg and hold it, and then slowly lower it.
They are easy to do at home and can help prevent further joint deterioration.
4. Herbal and Home made Medicine for Knee Pain
Several home made medicine for knee pain are made from natural ingredients found in your kitchen. These herbal remedies ease discomfort and decrease inflammation.
Turmeric:
The powerful anti-inflammatory compound found in turmeric is curcumin. Turmeric may help reduce knee pain from osteoarthritis, according to studies by the National Institutes of Health.
How to Use:
Mix one teaspoon of turmeric powder in warm water or milk and drink it every day. You can also just apply a turmeric paste on the same knee.
Ginger:
Ginger is another great anti-inflammatory compound that helps with knee pain. It can reduce the pain from arthritis.
How to Use:
Boil slices of ginger in water while making tea, or apply ginger oil to the affected area.
5. Epsom Salt Soak
An Epsom salt bath is another great homemade treatment for knee pain. Epsom salt contains magnesium sulfate that can relieve pain and inflammation.
How to Use:
Warm bath water with half a cup of Epsom salt and soak your legs for 20–30 minutes. The warm water relaxes your muscles, and the magnesium works to alleviate inflammation.
6. Weight Management
Maintaining a healthy weight is one of the most effective long-term strategies to reduce knee pain. The strain of the joints takes place due to extra weight on the knee joints, and as a result, the pain increases. Regular exercise can help prevent and treat other problems and promote joint health.
How to Implement:
Whole grains, lean proteins, fruits, and vegetables make up a balanced diet you should be adhering to. Regular physical activity can help you keep your knees pain-free and maintain a healthy weight.
7. Massage Therapy
Another popular knee joint pain treatment at home includes massage therapy, which is a great way to decrease the tension around the knee and increase blood circulation.
How to Perform:
Rub warm oil, like coconut or olive oil, into the knee in circular motions. This can be done at home several times a week to ease stiffness and pain.
Conclusion
Knee pain can be frustrating, but it doesn’t always require medical treatment. These home remedies for knee pain can help you manage your condition naturally. Overall, these pain relief methods range from natural medication like turmeric or ginger as well as lifestyle changes, such as losing weight and exercising. However, if the problem does not go away or even increases, it is best to consult a medical expert to know the cause of knee pain. If you are looking for ways to relieve your condition and take control of your joint health, then these easy-to-use homemade remedies for knee pain are just what you need.