10 Best Home Remedies for Knee Pain Relief

Ever since the pandemic started, many of us spent these past number of weeks cooped up inside our houses. With our regular activities severely limited, we are getting less physical exercise than usual. The lack of mobility has affected various parts of our bodies negatively, including our knees. Over these past months, your knee pain may have gotten worse, and you could require ongoing physiotherapy services for recuperation.

Severe knee pain, chronic knee pain, and serious knee injuries should be examined by a professional. However, mild to moderate knee pain can also be treated at home.  practical and sensible.

Here are the top ten home remedies for knee pain that you should try out:

Remedy #1: Rest, Ice, Compression, Elevation (RICE)

Minor knee strains and sprains can be effectively treated at home using the RICE method, which stands for rest, ice, compression, and elevation. This is a great home remedy if you've fallen on your knee, strained it, or twisted it. Rest allows the knee time to heal. Elevation encourages circulation and reduces swelling. Ice can reduce inflammation. And finally, compression can support the knee and offer more comfort.

To find relief using RICE, get off your feet and rest. Make sure to elevate your leg in a comfortable position. Apply a cold compress to your knee, especially within the first 24 hours after an injury. You may also wrap a compression bandage snugly to prevent swelling without cutting off your circulation.

Remedy #2: Heat and Cold Treatments

Heat can improve joint lubrication, improve mobility, and reduce the risk of the knee joint stiffening up. This is a great option for some types of chronic knee pain, such as arthritis. However, it shouldn't be used if there is inflammation. You can also alternate the heat pad with a cold compress, which helps to reduce inflammation and pain. The coldness is ideal in the case of sports injuries, where swelling may be involved.

Remedy #3: Knee Massages

Professional massage therapy can be highly beneficial for alleviating knee pain. At home, you can also try a self-massage to relieve your knee pain. To start, sit down with your knees pointed forward and your feet flat on the floor. Then, use your fists to tap your thighs with gentle force. Next, glide the heel of your hand with mild pressure from the top of your thigh to your knee, and then release.

Do this massage for your inner thigh and outer thigh, repeating approximately five times. You can also try pressing your fingers gently into your knee tissue. Move these fingers up and down several times, all around your knee.

Remedy #4: Essential Oils

In order to take your knee massages to the next level, you may consider using essential oils. Studies have shown that combining massages and essential oils can help to improve knee function. Some popular essential oils include ginger, cinnamon, and orange oil, which are effective for reducing moderate to severe knee pain.

Remedy #5: Regular Exercises

Moving around may be difficult when your knees are in pain. However, daily exercise can be one of the best home remedies for knee pain, especially when the cause is arthritis. The regular exercises can keep your joints moving, which will reduce stiffness and tightness. As an added bonus, any exercise that strengthens your knees will also benefit your legs.

Some of the best low-impact exercises for knee pain include walking, yoga, and indoor cycling. If you have a pool in your home, swimming and water aerobics are also great options that won't put too much pressure on the knees.

Remedy #6: Tai Chi Routines

For an alternative type of physical exercise, you may be interested in trying tai chi for your knee pain. Practicing tai chi has shown to reduce pain, improve flexibility and balance, along with increasing the range of motion. If your knee pain comes from osteoarthritis, tai chi can be especially effective. Those with chronic knee pain should also give this ancient Chinese mind-body meditative exercise a try.

Remedy #7: Weight Loss

Extra weight can put undue pressure on your knees, causing unnecessary pain. Being overweight means that your joints have to do more work. It also increases inflammation in the body. Maintaining a healthy weight can help to take this pressure off your knees, so you may find some relief from the knee pain.

Remedy #8: Herbal Balms

Herbal ointments are effective home remedies for knee and joint pain. These products can either be purchased or homemade. Create an herbal balm with ginger, sesame oil, cinnamon, and mastic to apply to the knee. Studies show this type of salve can be just as effective at relieving pain as over-the-counter arthritis creams.

Remedy #9: Natural Supplements

For those with more severe knee pain, you may consider taking natural supplements that help to promote joint health. Chondroitin sulfate is a popular natural supplement, known for being particularly effective in treating knee pain. Another common supplement is glucosamine, which is often used for joint pain relief among those experiencing arthritis.

Remedy #10: Epsom Salt Baths

For one of the more relaxing home remedies, you may enjoy including some Epsom salt to your next bath. The Epsom salt contains sulfate and magnesium, which are pain-relieving agents. Just add a spoonful of Epsom salt to your bath and soak for approximately 30 minutes. Hopefully, you will exit the bath feeling more refreshed and revitalized in every part of your body, especially your knees!