5 Best Tips to Remedy Knee Pain

By Holly Schoch , last updated December 20, 2011

When it comes to fixing knee pain, there a number of different approaches you can take. However, it is important that you find out the problem before you begin administering a treatment.

A common reason for knee pain is working out. If you happen to have knee problems or joint aches and you’ve recently done a workout that put extreme amounts of pressure on the problem area, placing ice on the knee is probably your best bet. Ice will help to reduce inflammation. Place the bag of ice in a pillowcase or t-shirt to reduce the shock of placing such extreme temperatures on your skin. Leave the ice on your knee for ten minutes and then take off for ten minutes. Repeat this process for at least an hour.

For knee pain that is a result of an injury, swelling can be your worst enemy. For this reason, it is important that you avoid activities that will increase swelling for at least 48 hours. These activities include hot tubs, hot showers, saunas, and of course working out. You need to let your knee rest. Rest is perhaps the best remedy for knee pain. After 48 hours, apply heat to the injured area and do light exercise to try and maintain flexibility. If the injured area becomes stiff, it will leave it more prone to injury later on.

Elevating your leg can also help to reduce knee pain. You should do this anytime you are lying down or sitting down. Placing ice on the elevated knee can also have huge benefits for injured knees. Experts suggest that you have your leg elevated so that it is either at or above the level of your heart. This will help to reduce the swelling and overall pain.

Gently massage the area. This can help to stimulate blood flow and reduce pain. However, you shouldn’t massage the area if it causes extreme pain or discomfort. If you cannot massage the area because there is too much pain, then try an elastic bandage to compress the area. You shouldn’t have it too tight, lest you end up making the area below the bandage swell instead. If you feel numbness, this is a sign that you need to loosen the bandage.

If you simply suffer from knee osteoporosis or similar joint problems, stretching can help to relieve and even prevent knee pain. There are a number of different exercises you can do. The pillow squeeze is an easy exercise for people of all ages. Lie on the floor with your knees bent to a 90-degree angle. Place a pillow in between your knees and squeeze for 10 to 15 seconds and then release. Repeat this three to four times. If you can’t lie down, then sit in a chair and do it. Side leg raises are another easy exercise. Stand with your hands on the back of a chair for balance. Then, slowly lift on leg to the side and hold for 10 seconds. Slowly bring the leg back to the floor and repeat on the opposite side. Do at least 15 repetitions on each side.

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