How to Get Rid of Knee Pain

Knee pain is a common health issue affecting everyone at different life stages. Knee pain can be caused by injuries such as ligament or torn cartilage or medical conditions such as arthritis, gout, etc. Having sore knees is usually not a sign of anything serious and can be treated at home by adopting some home remedies. However, with age, the knee problem worsens; people who are overweight and people into sports are at an increased risk of sports despite their age.

Knee pain can majorly be classified into two broader categories:

Knee Pain with Injury

  • Overusing or twisting the knee during exercise or physical activity
  • Pain between your kneecap and shin caused by the injury
  • Knee pain which causes difficulty in standing and stretching

Knee Pain without Injury

  • Pain and swelling in knees and around the knees as often occur with age
  • Difficulty in walking and bending knees
  • Out-of-the-blue knee pain at any point of the day

Knee pain can be easily managed by following these three steps at home immediately after facing knee pain

  • Use an ice pack or a frozen bag on the knee and massage it for 15-20 minutes 2-3 times a day
  • In case when the pain does not reduce, take a painkiller
  • Do more rest and put less weight on your knee, such as by standing for a more extended time

Following are the simple home remedies that may help you with knee pain:

Physical Activity

Doing some physical activity daily helps delay the development of Arthritis. Various exercises, such as walking, cycling, swimming, tai chi, and yoga, may help strengthen the knee and boost the cartilage tissue. Additionally, doing leg exercises that help strengthen leg muscles benefits the knees.

Posture Management

The correct posture is very much important for our body joints and muscles as bad posture can lead to various problems, as mentioned below: 

  • Sitting on a pillow or keeping a pillow under your knees to keep your knees elevated
  • Wearing the right shoes while walking and running
  • Avoid long hours of sitting and take a break every half an hour

Weight Loss

People who are overweight or obese develop a higher chance of developing knee pain. This is because these extra calories add more pressure to the joints. Additionally, losing one kg works as losing ten kilograms and helps to reduce long-term knee pain and may protect us from developing arthritis at an early stage.

Icing and Heating

When there is a knee injury, using ice compression or a heating pad two to three times a day for 15 minutes each may help treat the knee’s mild pain. Additionally, if the injury is caused by doing some activity, it is best to avoid it or take a break from it.

Knee Pain and Arthritis

There are many reasons for knee pain; one common cause of knee pain is arthritis. Arthritis can affect anyone and at any age; however, as one ages, the chances of developing arthritis increase, and it can have an impact on one knee or both knees. Arthritis pain can cause movement difficulty and may be felt all around the knee or in a particular area, such as the front or back side. It may make stair climbing challenging and even regular activities.

Disclaimer: This blog has been written after performing in-depth secondary research related to the topic from various articles, blogs, and journals that have expertise in writing for healthcare. In case of knee pain, we strictly advise you to visit the doctor, who may provide treatments and physiotherapy sessions as and when needed.


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