In addition to your doctors recommended treatment for knee pain or arthritis, there are other additional treatments you can perform at home on your own. Each of these options are free to do and can be worked into your daily routine.
Posture and Support
- Put a pillow under you
- Check your back posture when sitting
- Wear better shoes
- Avoid sitting for long periods
- Tap your thigh
- Press four fingers into your knee tissue
- Plan of hand on top of thigh, then press down
Rest, compression, and elevation
Mild injuries can be treated with these three principals. Rest can reduce inflammation you experience if you walk or stand often. Keep in mind you shouldn't stop walking altogether, just take it easy when you can. Compression can also aid in reducing problems by supporting the leg better and reducing strain. Elevation can then engage circulation to your tissue and reduce swelling if you have any. Try to place your leg above where your heart is.
Finally, your diet could be playing a role in tissue issues. Try adding foods that are known to reduce inflammation. Some foods like ginger, apple cider vinegar, and collagen help with reducing inflammation. You can also consider herbs such as ashwagandha which is well known for reducing inflammation and promoting other health benefits!