Using Hot and Cold Therapy

Knee pain can be such a nuisance. Fortunately, there are natural remedies such as hot and cold therapy that help with quick pain relief. To get the best out of it, you should rest the painful area, press a hot therapeutic gel pack to the inflamed knee for 20 minutes. Then follow that up with a cold pack for another 20 minutes. For some people, the ice can be too cold for them to apply, it is best they let it thaw a bit during the hot press.

Another method would be to use peppermint essential oil. Apply it to the inflamed knee and let it evaporate. It has their cooling menthol effects which reduces heat, swelling and discomfort.

Exercise Regularly

Joint pains can make our muscles stiff due to reduced physical activity especially knee pain. This can worsen underlying disease conditions such as arthritis. It is therefore important that you exercise regularly to loosen up the leg muscles. Exercising will also improve blood flow to the inflamed area and reduce the pain. There are several exercises that one can perform including swimming, water aerobics, cycling, using an elliptical, and walking or yoga if appropriate. It is important that you wear a brace or wrap around a painful joint as you get started with the exercises. You can consult a physiotherapy and ask for advice on other approaches if necessary.

Elevate Your Legs

Another great method for an almost instant swelling reduction would be the elevation of the affected joint. A practice as simple as lying on your sofa and placing a couple of pillows beneath your legs for elevation great reduces blood flow to the inflamed area thus bringing down the swelling. It is important to note that the leg should be elevated above the level of the heart.

Epsom Salts

Soaking in Epsom salts like the hot and cold therapy is the key to quick pain relief. These salts are high in magnesium and sulfates. They are quickly absorbed through the skin and lower the swelling to provide instant pain relief, reduction of muscle spasms and relaxation of tense areas. To get the best out of this method, add two cups of salts to warm bathwater and soak for at least twenty minutes. You can also use a cloth soaked in the salts to compress the inflamed area.

Try Weight Loss

Being overweight can really put a strain on your joints especially those of the lower limbs as they bear your body’s weight. Similarly, being overweight is likely to aggravate any preexisting joint conditions that you already have. Reducing your weight even by a few pounds can have a significant impact on your health. A study conducted at Harvard University showed a reduction in risk of developing osteoarthritis by 50% with each 11-pound weight loss among younger obese women. It is likely to reduce the joint pains and reduce the inflammation as well. It is therefore important that you consult your doctor on simple appropriate exercises that will help you shed a couple of pounds.

Natural Spices and Supplements

Aside from adding flavor to your food, there are certain natural spices that greatly help with the reduction of joint pains. Some of these include turmeric, cinnamon, and garlic. Natural oils such as fish oil and cod liver oil are greatly potent anti-inflammatory agents. It is therefore important that you add them to your everyday diet.

Wear the Appropriate Comfortable Shoes

There are certain types of footwear that put great pressure on your knee joints. Wearing these types of shoes are likely to aggravate your condition. A study conducted in Harvard University showed that that the force on the kneecap was 23% greater in women wearing high heels, compared with barefoot women. Therefore, to reduce the pain, try wearing comfortable shoes.