7 Home Remedies for Knee Pain and Swelling

Are you living with constant pain and discomfort around your knees? As you get older, the cartilage weakens and triggers knee pain during everyday activities like walking or climbing the stairs. The more physical stress your body endures, the more intense the strain on the cartilages. Accidents and injuries will only worsen the condition, amplifying the pain and swelling in your knees.

If the knee pain persists, visit your local Newmarket chiropractor for a professional assessment. The chiropractor can recommend a suitable treatment plan to relieve the pain or swelling. In addition, you may like to try various home remedies for knee and leg pain. From essential oils to gentle exercises, these remedies can soothe the discomfort in between your physiotherapy treatments.

Here are the seven best home remedies for knee pain and swelling:

Essential oils for knee pain and swelling

Beyond the relaxing qualities, essential oils are effective home remedies for knee pain and swelling. According to some studies, applying an ointment with ginger and orange extract may provide pain relief in the knees. Research also shows that a mixture of cinnamon, sesame oil, and ginger has the same effect. Other soothing alternatives include lavender, rosemary, and eucalyptus.

When using essential oils for knee pain and swelling, you can either apply or inhale them. For knee pain, aromatherapists suggest rubbing them on the problem area. However, please avoid eating or drinking the ointment. Also, pregnant women should consult a medical professional before trying this home remedy.

RICE for knee pain and swelling

The medical acronym RICE refers to Rest, Ice, Compression, and Elevation. These four activities describe each stage of your recovery process to treat knee pain and swelling. Resting, the first phase of RICE, indicates you should avoid stressful activities that could hurt your knees. Resting reduces further injury and helps the tissues heal faster. However, you should still engage in some movement to prevent your muscles from stiffening.

In the next phase, get an ice pack to treat the pain, swelling, and inflammation around your knees. If you don't have an ice pack, wrap some ice cubes in a clean cloth instead. Apply the ice on the pain point a few times each day for 10 to 15 minutes. Avoid placing the ice directly onto the skin because this can worsen the knee pain.

For compression, you should reduce discomfort with knee support or a bandage. Hold the leg firmly but not too tight. Elevation also lessens the knee swelling. Raise the leg above the heart level to boost blood circulation.

Exercises for knee pain and swelling

Although rest is essential for your recovery, too much inactivity can stiffen the muscles and increase your discomfort. After trying the RICE method, physiotherapists recommend getting some movement to alleviate the pain. Mild physiotherapy exercises can improve knee mobility and soothe joint pain. Activities like slow walking, swimming, and tai chi will also build strong leg muscles.

For conditions like strain and knee injuries, stay away from these exercises for a while. Instead, try workouts to strengthen the quadriceps muscles. While lying flat on the ground, raise a straight leg as high as you feel comfortable. Do this for a few minutes every day. Consult your physiotherapist for other home workouts to build your knee muscles.

Stretches for knee pain and swelling

Yoga and other stretching exercises gained global popularity because of their therapeutic qualities. Beyond pain relief, these workouts also relieve mental and physical stress. Gentle stretches promote blood circulation and provide flexibility to stiff muscles. The improved blood flow supplies oxygen to the joints and removes toxic chemicals that cause pain.

Before doing stretch exercises at home, consult a yoga instructor to determine a routine suited to your pain level. Nowadays, there are online yoga classes, so you won't need to leave your house during and after consultation. After attending regular yoga sessions, you may experience curated pain relief around your knees.

Massage therapy for knee pain and swelling

Nothing compares to a relaxing massage after a long day. According to some studies, patients noticed a significant reduction in their knee pain symptoms after getting massages. You can try a self-massage, recruit someone in your family for help, or go to a professional massage therapy provider.

To perform the knee pain massage, begin in a seated position. Run the heel of your palms from the thighs to the knees. Firmly plant your knee on the floor. Then, repeat up to five times on the inner and outer parts of both legs. For the best results, use essential oils during each massage session.

Food for knee pain and swelling

Your lifestyle choices affect the quality of your health. Most times, you experience knee pain and swelling when the joints get inflamed. Beyond medication and exercising, eating some foods can increase the pain. Avoid foods that cause knee pain like sugar, gluten, and saturated fats in your diet.

Instead, consume anti-inflammatory foods like salmon, tuna, fruits, and vegetables to reverse the effects. These foods remove the toxins that cause knee inflammation and build healthier joints.

Medicine for knee pain and swelling

If you consult your physician for knee pain, there's a chance they will prescribe non-steroidal anti-inflammatory drugs for relief. Medications like tramadol and capsaicin are common for pain management. However, doctors strongly advise against using opioids since they have addictive qualities.

For safety reasons, consult a physician for the best prescription to treat the knee pain and swelling. If you have underlying health conditions, avoid self-medication. Using medicine without a doctor's consent can worsen your health.