Home remedies for knee pain and when to see a doctor

Home remedies

The treatment for knee pain will depend, to some extent, on the cause of the problem. However, simple remedies can help with many forms of knee pain.

1. Physical activity

Exercise can delay the development of osteoarthritis (OA), one of the most common causes of knee pain. The American College of Rheumatology (ACR) and the Arthritis Foundation (AF) urge people to exercise to manage OA of the knee. Walking, cycling, swimming, tai chi, and yoga may be beneficial.

Being physically active is also essential to overall health. It can aid weight management and heart and respiratory capacity, and in terms of knee pain, improving joint mobility can reduce the risk of dysfunction.

2. Strengthening exercises

Individuals can work with a physical therapist to identify the best exercises and programs for their needs.

Strengthening the upper leg muscles—the quadriceps muscles—through exercise can help to protect the knee joint. These muscles are at the sides and front of the thighs.

Here are some ways to strengthen these muscles:

• Straighten and raise a leg while lying or sitting down.
• Place one foot up on a step, then the other, stepping down again, and repeating the step-ups.
• Sit on a chair and then stand and sit repeatedly for a minute. Do this in a slow, controlled way and avoid using the hands to support you.
• Hold a chair and squat until the kneecaps cover the toes. Do this 10 times.

3. Posture and support

Measures that can help to minimize knee strain include:

• avoiding low chairs and couches that you “sink” into
• sitting on a pillow to raise your seating level, if necessary
• checking that you have a good sitting posture without slouching or leaning
• wearing supportive shoes and avoiding insufficient arch support, as they can result in abnormal force and wear on the knee
• avoiding prolonged sitting and long periods without moving, as joints may become stiff and painful without movement

4. Weight management

People who have excess weight or obesity have a higher risk of knee pain. Carrying extra weight gives the joints more work to do. Losing it helps to reduce long-term knee pain, including pain caused by arthritis.

Extra weight on your body increases inflammation throughout the body, and the knees are affected.

Reaching and maintaining a moderate weight can reduce the risk of arthritis and may improve pain symptoms. A doctor or dietitian can help decide how much weight a person needs to lose. They can also help plan a suitable diet.

5. Medications

Non-steroidal anti-inflammatory and other medications can help with knee pain caused by arthritis. Some of these need to be given in a doctor’s office, but some can be used at home, either with or without a prescription.

Medications that may help manage pain include:

• oral or topical nonsteroidal anti-inflammatory drugs (NSAIDs)
• topical capsaicin
• steroid injections into the joint in more severe cases

Some of these medications are available for purchase over-the-counter or online, including the NSAIDs ibuprofen and naproxen.

6. Massage

Massage, including self-massage, may relieve knee pain. The American Massage Therapy Association (AMTA) recommends the following.

1. Loosely closing the hands into fists, tap the upper, lower, and middle thigh 10 times with both hands. Repeat three times.
2. Sitting with the feet flat on the floor, place the heel of the hand on the top of the thigh and glide it as far as the knee, then release. Repeat five times. Do the same for the outer and inner sides of the thigh.
3. Press four fingers into the knee tissue and move up and down five times. Repeat all around the knee.
4. Place the palm of the hand on top of the thigh, glide it down the thigh, over the knee and back up the outer thigh.

Massaging the thigh muscles will have a beneficial impact on the knee.

Official guidelines do not recommend massage as a treatment for OA of the knee, as there is not enough evidence to prove that it helps reduce symptoms. However, massage may offer other benefits, such as managing stress.

7. Aromatherapy

Some people claim that the use of essential oils may help reduce arthritis symptoms. Limited studies suggest that essential oil aromatherapy may aid in symptom reduction in some cases, but research is not conclusive.

Complementary therapies should never replace traditional treatment plans. Always speak with a healthcare professional before trying complementary therapies.

8. Heat and cold therapies

Rest, ice, compression, and elevation may help treat mild knee pain that results from a soft tissue injury, such as a sprain. Hot and cold therapies do not treat the underlying cause of knee pain but can provide symptom relief.

9. CBD

Approval of the use of cannabidiol (CBD), also known as medical cannabis, has provoked interest in it as a solution to a range of health problems.

CBD is not the compound in cannabis that produces psychotropic effects, but it may have a positive effect on arthritis symptoms as a complementary treatment.

Limited animal studies suggest that it may improve joint pain, because it:

• inhibits pain pathway signalling
• has anti-inflammatory effects

Clinical trials have not proven its safety or effectiveness for use in rheumatic disease, but researchers suggest it should not be ruled out as an option in the future.

Causes of knee pain

There are many reasons why a person may experience knee pain, including:

• sprains, strains, and injuries
• osteoarthritis
• rheumatoid arthritis
• gout

When to see a doctor

An obvious knee injury caused by sudden trauma, such as from a road accident or a fall, may need immediate medical attention.

A knee should be checked by a doctor if there is considerable pain, deep cuts, swelling, or the person is unable to use their leg.

For other cases of knee pain, a doctor will need to examine the problem if it:

• persists for a long time
• gets progressively worse
• disrupts daily activities

Summary

Knee pain is a common occurrence. In many instances, knee pain will resolve independently with ample rest. However, several home remedies and OTC treatments can aid symptom management during healing.