20 tips to relieve knee pain

Whether it’s arthritis of the knee, injured ligaments, or runner’s knee, knee pain can have a wide variety of causes. Luckily, there are lots of ways to tackle this painful complaint. Here are 20 of them.

Whether or not you have regular check-ups with a doctor, always check with a healthcare professional before trying any of these methods.



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Lose weight

Various studies have established a link between weight and osteoarthritis of the knee. Those who are overweight or obese are at greater risk of suffering from this condition than those who maintain a healthy weight.

However, people in this situation aren’t necessarily condemned to suffer for life. Weight loss of just 10 percent is enough to significantly reduce knee pain in most people with a high BMI.

Before starting any training programme, see your doctor.



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Space out your running sessions

Generally speaking, running is good for your health—as long as you don’t do it excessively. If you run more than three or four times a week, you should think about cutting down, with prior agreement from your doctor, or course.

Intensive running causes muscles, joints, and ligaments to contract, which can sometimes cause pain in the knee area.



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Change your shoes

Are you a big fan of flip-flops or high heels? These types of shoes are known to cause knee pain as they exert excessive pressure on this part of the body.

Next time you leave the house, leave them on the shoe rack and opt instead for shoes designed for walking or running.

If in doubt, see a podiatrist, as certain types of shoes might not be right for you.



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Stop smoking

Did you know that there is a link between smoking and knee pain? Researchers have discovered, as part of a study, that smokers suffering from arthritis of the knee have a greater reduction in cartilage and worse knee pain than non-smokers.

If you smoke and regularly suffer from knee pain, stamping out the habit for good might help reduce your discomfort.



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Reduce your red meat consumption

Red meat, particularly meat that is high in fat and rich in omega-6 fatty acids, can cause inflammation among certain people, particularly in the knee area.

If this is the case for you, opt instead for foods rich in unsaturated fatty acids (such as nuts, grains, and avocados), after seeing a doctor or dietitian, of course. These foods can help reduce the intensity of your symptoms.



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Reduce your sugar intake

If you can’t resist desserts, fizzy drinks, and sweets, your sweet tooth might be the cause of your knee pain.

Eaten in large quantities, this foodstuff increases inflammation in the joints as well as your risk of suffering from rheumatoid arthritis.

To ease pain in your joints, replace (with a dietitian’s consent) sugary foods by those with a low glycaemic index, such as beetroot or carrot.



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Apply ice

If you have inflamed knees, cold can help calm inflammation by reducing the size of blood vessels.

To give this method a go, apply ice to a painful knee for 20 minutes or less. Be sure to wait at least an hour before repeating and ensure that the source of the cold is not in direct contact with your skin



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Apply heat

If you’re suffering from muscle pain, applying heat could help. As well as increasing blood flow, heat tends to relax painful muscles. Be careful, though—if your knee is inflamed, heat will have the opposite effect, only increasing the inflammation.



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Go swimming

Swimming tends to be a great physical activity for those who suffer from knee pain. Part of your body weight is supported by the water, meaning your knees are under less pressure than when exercising on dry land.

In fact, people who swim regularly tend to have joints that are more flexible and less stiff, as well as stronger muscles.

Before starting any new form of exercise, see your doctor.



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Take up tai chi

A form of traditional Chinese medicine, tai chi can help ease painful knees. According to one study, regularly practising tai chi over 12 weeks has a beneficial impact on pain and physical functioning, similar to that achieved through physiotherapy.



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Stretch

Daily stretching of your quadriceps is an effective way to help with different types of knee pain.

Either standing or lying on your side, bring the heel of your right leg up toward your right buttock, until you start to feel a stretch down the front of your thigh. Then repeat the stretch on the other leg.

Before starting any stretching regime, it’s a good idea to see a healthcare professional such as a chiropractor.



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Cycling

Cycling is an excellent physical activity for lots of people suffering from knee pain. If done regularly, either on an indoor bike or out in the fresh air, it can help reduce joint pain and stiffness among those suffering from arthritis, as well as strengthening muscles, according to this study.



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Try acupuncture

A treatment that originated in China, acupuncture consists of inserting needles into specific points on the body and is an effective way of combating knee pain for lots of people.

According to one study, patients suffering from arthritis of the knee experienced short-term pain reduction (for up to 13 weeks) and improvement in their physical functioning over both the short and long term (for up to 26 weeks) following 6 to 23 sessions of acupuncture.



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Avoid kickboxing

Although experts do recommend keeping active if you suffer from knee pain, certain sports should be avoided, in particular kickboxing.

According to the results of one study, kickboxing is one of the sports where injuries occur most frequently. After the head, localized injuries tend to occur most commonly in the lower body.



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Avoid jumping

As much as possible, you should avoid physical activity that requires you to jump regularly, as this activity runs the risk of increasing pressure on your knees and causing injury.

Indeed, 14 percent of athletes, mostly volleyball, basketball, and handball players, suffer from jumper’s knee, a potentially very painful condition affecting the tendon that joins the kneecap to the shinbone.



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Correct your posture

If you work long hours sitting down, it’s possible you’ll end up with knee pain at the end of the day. If your timetable doesn’t allow you to get up and move around regularly, ensure that your work setup is at least ergonomic.

Start by ensuring your chair is correctly adjusted—your knees should be one or two fingers away from the edge of your seat, and your feet should be on the ground. Also avoid crossing your legs at the knees.

If in doubt, talk to an occupational therapist.



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Get a massage

In the short term, massages are a good way to ease pain and stiffness in people suffering from conditions such as arthritis of the knee. While it’s always better to go to a professional, massaging your knee yourself can, in some cases, reduce knee pain.

Start by stretching your legs out in front of you, then slightly bend your right leg and lift your left leg, keeping your left foot on the floor. Once you’re in position, gently massage the back of your left knee with your fingertips. Next massage around your kneecap using your thumbs, moving in a circular motion. Then repeat with the right knee.



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Apply essential oils

Essential oils don’t just smell good—they can also be used to help reduce knee pain in some people. Researchers discovered that an ointment made of cinnamon, ginger, mastic, and sesame oil reduced morning pain and stiffness caused by arthritis of the knee.

Check with a pharmacist or aromatherapist to find out which essential oils are right for you.



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Take glucosamine supplements

Taking glucosamine supplements can help if you regularly suffer from knee pain. Researchers discovered that supplements combining glucosamine and chondroitin sulfate were as effective as nonsteroidal anti-inflammatories for reducing joint pain, stiffness, and swelling.



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Walk with a cane

Sometimes we all need a helping hand.

If nothing else is working, your doctor might suggest using a cane. According to one study, walking with a cane can help reduce pain and improve quality of life among those suffering from arthritis of the knee.

Your doctor may also be able to recommend certain over-the-counter drugs such as acetaminophen.



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