How to Ease Knee Pain at Home Easily?

A staggering 25% of arthritic adults in the US suffer from severe joint pain at any given time. Moreover, one in every five adults also deals with chronic pain. Another 8% live their lives with high-impact chronic pain.

Knee pain is among the most common complaints that many of these individuals have. After all, the knees get a lot of action, and in many cases, they can get overused and even abused.

If your knees hurt, whether due to arthritis or an injury, you don’t have to get surgery right away. There are many ways on how to ease knee pain, a lot of which you can do right in the comfort of your home.

Ready to learn the top tips for knee pain relief? Then let’s dive right into it!

Find Out What’s Behind Your Knee Pain

Some fall injuries do heal on their own, with the pain going away after a few days of rest. However, it’s also possible that you’ve already fractured a knee bone.

There are also some injuries, such as a meniscus tear, that won’t go away completely if you overuse your knee. The pain may even worsen and persist for years if you don’t get the tear treated promptly.

There’s also osteoarthritis (OA) which affects 32.5 million adults in the US. There isn’t a cure for this joint condition, but you can reduce its symptoms with the right treatment. However, the only way to diagnose OA is through the help of a medical professional.

That said, unless you’ve been to a doctor, you need to know what causes burning knee pain at night. The same goes if you suffer from shooting, stabbing, or dull pain in your knees while walking or resting.

If you have an open injury or the pain doesn’t go away in a few days, it’s time to visit your primary healthcare provider. This way, you can get a proper diagnosis and doctor-prescribed treatment. You may not need surgery, but at least, you’d know the best at-home treatment for a faster recovery.

Go for RICE

RICE stands for Rest, Ice, Compression, and Elevation. It’s a first aid treatment for accidents such as if you twist your leg, sprain your ankle, or take a hard fall on your knee.

This involves avoiding the use of your affected knee and resting for the first two days after the injury. You should also use a cold compress during these first two days for at least 15 minutes every couple of hours.

Using compression wraps around your injured knee can also help keep the swelling off. The wrap should be snug, but it should not be overly tight.

Otherwise, it can inhibit blood flow, which can lead to more pain, numbness, and tingling. This can also result in bruising, which may further impede your recovery.

Most importantly, remember that the RICE treatment works best only for the first 24 to 72 hours. After this, you need to start gradually using your affected knee again.

Get Physical

Prolonged rest, especially in arthritic patients, can worsen knee pain. That’s why experts encourage the addition of exercise for arthritis treatment and management.

As for people with knee injuries, too much rest can cause the muscles to degrade and weaken. In fact, too much bed rest can cause the muscles to waste away in as little as 10 days!

That’s why you shouldn’t just stop using your injured knee for more than three days. Take it slow, and go with low-impact activities for painful knee relief such as walking and yoga. Ask your doctor if you can add cycling and swimming to your exercise program.

Kick Ill-Fitting Kicks Away

Did you know that in 2018, there were 2.8 million workplace injuries and illnesses that occurred in the US? Of these incidents, 240,160 cases had something to do with slips, trips, and falls. Many of these, unfortunately, resulted from the use of ill-fitting footwear.

After all, ill-fitting shoes can tire you out faster, which can then force you to change the way you walk. This can then affect your balance, making you more susceptible to slips, trips, and falls. The change in how you walk can also strain your knees, further increasing your risk for injuries.

That’s why, as soon as you recover, get yourself properly-fitting footwear. Be sure to also ask your doctor about cushioning insoles, which may help ease the stress on your knees.

Get the Balance Back in Your Diet

One of the best natural remedies for knee pain is a low-fat, high-fiber, vitamin-rich diet. After all, this kind of healthful diet can help you lose excess weight that can make you more prone to knee pain.

That’s right. Being overweight or obese can make you two to four times more likely to suffer from joint pain within two years. That’s why as early as now, you should switch to a balanced diet that’s packed with fresh produce and lean meat.

Besides, going beyond your ideal weight can also put you at a greater risk for other diseases. In fact, many of the 117 million US adults with chronic illnesses have poor eating habits. Many of them also have sedentary lifestyles.

Follow These Tips on How to Ease Knee Pain Now

There you have it, your ultimate guide on how to ease knee pain at home, the natural way. Many of them, such as the use of proper footwear and losing weight, can even help you avert injuries. So, by following these tips now, you may be able to save yourself from future painful knee injuries.

Ready for more pro tips that can help you get your health back in check? Then be sure to head over to this site’s Health and Fitness section!