5 Home Remedies for Knee Pain Relief

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

First of all, your posture and support may play a role in your problems or knee arthritis. In order to reduce or even prevent problems, you should avoid postures or positions which are causing issues. Some common postures are couches, seats, or chairs which cause you to "sink" down into a sitting position. Instead, your knees should be at a ninety-degree angle to the chair.

Here are some other tricks you can try as well:

Put a pillow under you
Check your back posture when sitting
Wear better shoes
Avoid sitting for long periods

Massage

Another option may be performing self-massage for your knee problems. In fact, the American Massage therapy Association recommends some specific types of self-massage for pain. Since massages can help release muscle tension and increase blood flow to your tissue, a massage could help with the issues. Please note you should be sitting while doing these types of massage.

Tap your thigh
Press four fingers into your knee tissue
Plan of hand on top of thigh, then press down

Aromatherapy

Next up is aromatherapy. This entails placing essential oils on problem areas to reduce inflammation. Often times you may want to combine these oils with massage techniques we discussed earlier for best results. Oils like ginger and orange have been shown to reduce pain. Few other essential oils have actually been shown to reduce inflammation, so it may be best to stick with ginger, or oils that have ginger as the primary ingredient. Then simply apply the oil as you massage your leg and surrounding tissue.

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.

Nutrition

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!

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Posture and Support

Massage

Aromatherapy

Rest, compression, and elevation

Nutrition

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