How To Reduce Knee Pain At Home

Did you know that you can even treat knee pain at home? Yes, that’s right. Now you can treat mild to moderate knee pain at home quite easily. No matter whether you have knee pain due to arthritis or due to some sprain, there are several ways to treat it naturally at home. The knee pain that arises due to arthritis or inflammation can be resolved without medical help quite easily. But, if your pain gets severe, we will recommend that you get medical help as soon as possible.

knee pain

So, want to know more about how you can treat and reduce knee pain at home naturally? Keep reading then.

  • Exercise Regularly

Cardio exercises are extremely important to treat your knee pain. These exercises strengthen your muscles and increase flexibility as well. You can even do some weight training and stretching as well. So, if you want to treat your knee pain while at home some common cardio exercises for you are walking, swimming, water aerobics, and elliptical machines. You can also Tai Chi as it is very effective. It will not only help ease the stiffness of your knee but will improve your balance as well.

  • Tai Chi

You can also try the Tai Chi exercise to get relief from the knee pain at home. For those of you who do not know, Tai Chi is a Chinese exercise that involves the mind and the body. This exercise not only improves the balance of your body but improves flexibility as well. According to research conducted in the year 2009, Tai Chi has even proven to be effective for people suffering from osteoarthritis. This exercise will increase the range of motion in the body. As a result, the pain in your knees will reduce and your body will also feel more relaxed as well.

  • Try The ‘RICE’ Technique

The ‘RICE’ technique is a great technique for treating sprains and strains. No matter whether you have twisted your leg, sprained your knee, or taken a fall, you can treat your knee pain with this technique quite easily. So, what does ‘RICE’ actually mean? The acronym of RICE stands for Rest, Ice, Compression, and Elevation. If the pain is too much to handle, you can apply an ice bag to your knee. If you do not have an ice bag present at the moment, you can even use frozen vegetables as well. If there is swelling on your knee, you can also wrap a compression bandage around your knee to prevent the swelling. But, make sure that you do not wrap it too tightly. Otherwise, it will cut off the blood circulation. Another important thing is to keep your foot elevated while resting.

knee pain
  • Manage Your Weight

Your weight can be a common reason due to which you are facing pain in your knees. It is because obesity can put additional pressure on your joints. According to research conducted by the arthritis foundation, 10 pounds of weight can put the pressure of up to 50 pounds on your joints. The research has also linked obesity with inflammation. For example, people that have a higher BMI will likely develop osteoarthritis. This is why you must manage your weight properly. So, if you are frequently facing knee pain and have a higher BMI as well, you can set a target weight for yourself. Try to reach your target weight through planning such as a change in diet plan and increase in exercise.

  • Use Of Herbal Ointments

Did you know that a lot of people even use herbal ointments to get rid of knee pain a home? Yes, that’s right. So, if you are also facing knee pain occasionally, you can use some herbal ointments as well. Cinnamon, ginger, sesame oil, and mastic have proven to be great when it comes to providing pain-relieving effects with the help of a salve. So, if you are also facing knee pain frequently, you should also use this salve. This salve is just as effective as other arthritis creams used for the treatment of knee pain.

  • Ginger Extract

According to research conducted in the year 2015, ginger has proven to be effective when it comes to reducing knee pain. This is why a lot of people use ginger along with other prescribed treatments for arthritis. So, if you are also facing knee pain frequently, you can use ginger to treat your pain as well. There are many forms in which you can take ginger such as supplements, ginger tea, and grounded ginger. So, you should also add ginger to your daily routine if you want to get relief from your knee pain.

  • Apple Cider Vinegar

Apple cider vinegar is known to have anti-inflammatory properties. This is why it can help you get relief from arthritis pain and other pains in your body such as knee pain. However, there are no scientific claims to prove that apple cider vinegar can prove to be great for your body. Still, a lot of people use it to treat the common arthritis problems and knee pain problems that they face. Apart from apple cider vinegar, you can also consume raw food, collagen, and gelatin to get rid of your knee pain. You must also avoid dairy products, nightshade vegetables, and acidic food as well.

knee pain
  • Get A Knee Massager

You can even get a knee massager for your knee pain as well. It will help you get relief from your knee pain while sitting at home. A knee massager is a safe and therapeutic approach that will help you in caring for yourself and cure your knee pain. Although you might need to take some time off from your daily routine for a knee massager to work, the benefits are great. This is why you should get a knee massager for yourself as well if you want to get relief from your knee pain while sitting at home.  

  • Acupuncture Points

According to a study conducted in the year 2017, it was proved that acupuncture can actually help people suffering from knee point. The research concluded that acupuncture can help in the improvement of the blood circulation and provide relief from different types of arthritis pain such as knee pain. So, if you are also suffering from knee pain and looking to treat it with the help of home remedies, you can use acupuncture points to get relief from it. You will see a notable improvement just within a few weeks. This is why it is known as one of the most effective home remedies.

  • Posture And Support

You can take a lot of measures that will help minimize the knee pain that you are facing. These measures include posture and support as well. So, if you are facing knee pain frequently, you should avoid sitting in low chairs and couches in which you sink. In addition to this, you should also sit on a pillow to raise your seating level. There are many other measures that you can take as well. These measures will help you in getting relief from your knee pain.

These were some of the home remedies that you can use to treat your knee pain at home. But, if the pain continues, make sure that you consult a doctor as soon as possible.