Knee pain is a common discomfort that can arise for a variety of reasons, from joint wear and tear and minor injuries to overuse due to intense physical activity.
While it’s essential to consult a healthcare professional for an accurate diagnosis, there are several practical, easy-to-use strategies at home that can help reduce pain and inflammation and improve your comfort.
Here are 9 ways to relieve knee pain, from home remedies to lifestyle changes.
Apply cold and heat
Applying cold, such as an ice pack wrapped in a towel, can reduce inflammation and acute pain. Alternating with heat, such as a heating pad, can relax tense muscles and improve circulation in the area, which is ideal for chronic pain.
Elevate the affected leg
Elevating your knee above the level of your heart can help reduce swelling by facilitating fluid return. You can do this while lying down, using pillows to elevate your leg comfortably while you rest.
Use a compression bandage.
An elastic bandage or compression knee brace can provide support, reduce swelling, and provide a sense of stability. Make sure it’s not too tight to restrict blood circulation.
Choose appropriate footwear
Wearing shoes that offer good support and cushioning can reduce the impact on your knees when walking or running. Avoid flat shoes and high heels if you experience pain.
Consider weight control
Maintaining a healthy weight is one of the most effective ways to reduce pressure on your knees. Every kilogram of body weight exerts considerable force on your joints, so losing even a few pounds can make a big difference.
Massage the area
A gentle massage around the knees, thighs, and calves can relax tense muscles and relieve pressure on the joints. You can use oils or creams for better glide.
Perform gentle stretches
Maintaining flexibility in the muscles surrounding the knee is crucial. Gentle stretches of the quadriceps, hamstrings, and calves can release tension and improve range of motion.
Try over-the-counter pain relievers.
Medications such as ibuprofen or naproxen can help temporarily reduce pain and inflammation. Consult a pharmacist or doctor to find out which one is best for you.
Use a cane or crutch temporarily
If the pain is severe, using a cane can take weight off the injured knee, allowing it to rest and heal more quickly. This support is helpful during episodes of acute pain.