Mild to moderate knee pain can be treated at home. As long as the condition is not severe, it can be managed. Pain associated with arthritis, minor injuries and mild inflammations usually resolves without any medical help. Here are the top 7 ways to treat knee pain.
7. Try RICE Techniques
RICE refers to Rest, Ice, Compression, and Elevation. Try them if you twisted your leg, fell off, or strained your knee somehow. Cold compresses and ice bags are commonly used to treat minor injuries and relieve pain. Try to apply a bandage to prevent any swelling. (1, 2, 3, 4)
6. Tai Chi
Tai chi is a traditional Chinese meditation exercise that aims to improve balance and flexibility. Studies show that tai chi can be beneficial for osteoarthritis patients and it can even treat the condition since it can soothe pain and improve the range of motion. (5, 6, 7, 8, 9)
5. Exercise
Exercises make muscles stronger and keep your joints mobile and flexible. You may think that by avoiding movement and rest that you will avoid pain. However, avoiding exercise can make your joints stiff and make the recovery process slower. (10, 11, 12, 13)Bottom of Form
4. Weight Loss
Obesity puts weight and pressure on your knees. 10 pounds of weight means 10 to 50 pounds of weight on your knee joints. In addition, there is an association between obesity and knee inflammations. Losing weight is one of the best ways to relieve stress and pressure on your knees. (14, 15, 16, 17, 18, 19, 20, 21)
3. Heat & Cold Therapy
Heating pads are recommended for relieving pain while relaxing your joint. Cold compresses are also beneficial for reducing inflammations. Try to alternate between cold and heat therapies. You can also apply capsaicin-containing paraffin and ointments; they are great ways to apply heat and cold therapies. (22, 23, 24, 25)
2. Herbal Ointment
Studies found that some herbs can relieve knee pain significantly such as cinnamon, ginger, mastic, and sesame oil. Some over-the-counter herbal ointments can relieve your knee pain but it is better to discuss it with your doctor first. (26, 27, 28, 29, 30, 31, 32)
1. Willow Bark
Willow bark has been used for relieving joint pain for centuries. Will bark extract has anti-inflammatory properties. Applying it on your knee may relieve your pain but it may have side effects; that is why you should discuss it with your doctor first. (33, 34, 35, 36)
