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Get rid of knee pain at home

How to get rid of knee pain at home

Pain around the knee joint area is an extremely common condition. Knee pain may be caused either due to aging or due to some injury that may have occurred in more recent times or even a few years in the past. An underlying disease like arthritis, osteoporosis, etc. may also be a probable cause to the knee joint pain. Knee pain may result in a number of other problems that may restrict your range of motion, walking, standing, etc. which may also be an obstruction in work efficiency, concentration, etc.

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How to get rid of knee pain?

What if you were told that it was possible to get rid of sudden and excruciating knee pain without frequent physiotherapist and orthopedics consultation? A few home remedies have been studied by a various doctors, scientists and naturopathists around the globe and have seen to be extremely effective in relieving joint pain.

RICE therapy

RICE stands for Rest, Ice, Compression, Elevation. As soon as the pain starts, icing must be done this helps relax and numb the area of pain by reducing inflammation and swelling. Care must be taken to not put excess pressure on the joint by not performing and strenuous tasks or exercises. Compression with firm bandaging helps keep the knee joint and the knee cap in place thus supporting it. While elevating the leg keeping it on a higher surface also helps reducing inflammation and pain.

Fish and cod oil consumption

Fish oils are rich in omega- 3- fatty acids that help bones in the joint and muscles around it get stronger thus working on a repair mechanism and strengthening the knee joint. These poly unsaturated fatty acids are also seen to successfully reduce inflammation and may to some extent also help in pain relieving.

Heat and cold therapy

Heat and cold therapy is effective in improving blood circulation to the affected area, this helps with reducing inflammation and swelling. Heat must be applied for a period between 10 to 15 minutes and as soon as the heat is removed, a cold bath/ ice must be applied (cold shock therapy) for around 5 minutes this process must be done in a loop for no specific time but 8-10 times has been recommended.

Regular exercising

Once the inflammation and pain has reduced, regular exercising and walking, cycling, a few leg exercises that include folding the leg, holding a 900 position with your leg, and some squats will help strengthen the leg muscles and get rid of residual inflammation and knee pain. Practicing a few yoga poses regularly as well will be very effective in pain relieving. This may also help increase range of motion and flexibility.

Herbal treatment and aromatherapy

Herbal oils derived from alums and root vegetables like ginger, garlic, sesame oil, etc. have seen to be an extremely effective in aromatherapy. This therapy not only helps in muscle strengthening but also calms the muscles and relaxes the body effectively aiding in pain relieving properties. Consumption of lemon and ginger tea are also seen to be very helpful in such cases.

Manage your weight

Many – a – times, excess weight leads to pressure on the knees, thus making basic activities like standing and walking extremely difficult. This is seen in most obese and diabetic patients. Here in, the joints are said to become week as well and the bones brittle causing them to break more easily. A healthy diet with daily exercise and strict weight management can help overcome this.

Massages (pressure therapy)

Often times, the muscles are overworked and do not get sufficient time to relax this may cause a pull or may even make a tear in the meniscus easier than normal conditions. In such cases, or indications to such conditions, pressure must be applied around the knee cap with gentle clockwise rotational movements. An oil based product especially the ones used during aromatherapy may seem to improve results.

Tai chi

Tai chi is a Chinese derived form of exercise. It revolves around the practice of martial arts with slow and contained movements and long deep breaths. it has been studied to improve range of motion and is practiced especially by athletes coming out of any serious injuries to get back on their game. This form of exercise is useful in chronic pain relieving and is extremely helpful when done at scheduled intervals.


A few ibuprofen and anti- inflammatory medicines may be taken for temporary pain relieving and reduction in inflammation. ointments may also be a good addition, after applying the ointment, covering the surface with a blanket or a cloth enhances results. However one must not rely on these medications as they may be addictive and act as a temporary fix and not a permanent solution.

In case of injury, it is imperative to keep in mind that a professional medical opinion must be taken to assess the level and extent of injury and for further treatment if required.

In case of chronic, recurring pain as well, immediate medical attention must be given.

There are a number of ways to combat knee pain it all depends and must be customized in accordance to the degree of pain and the flexibility, availability and comfort of the person in pain.

Get rid of knee pain at home


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