Seeking home remedies for painful knees?
You’re in luck — we’ve assembled a list for you below.
While we always recommend that you call a professional doctor or physical therapist before trying to treat your injuries at home, the suggestions below may help you to manage light pain on your own.
Keep reading, and call Agile Virtual PT if you experience chronic knee pain.
What causes knee pain?
Knee pain has many causes. Here are a few potential reasons why your knees hurt:
- ACL tears — Your anterior cruciate ligament (ACL) is one of the ligaments connecting your shin- and thighbones. A tear in this ligament can result in moderate to severe pain, especially when bending your knee.
- Torn meniscus — Your meniscus is a piece of cartilage that sits between your shin- and thighbones, absorbing the shock to reduce pain. Tearing this tissue can also result in significant pain.
- Fractures — Some knee pain is caused by a break in the kneecap. This is more likely if you suffer from osteoporosis or another condition that causes weakening of the bones.
- Bursitis — Your bursae are small sacs of cushion that protect your knee joint and lubricate the soft tissue that surrounds the joint. Bursitis, a painful condition, occurs when these sacs become inflamed.
- Tendinitis — Your tendons are the soft tissue that attach your muscles to your bones. The tendons in the knee can become inflamed and cause pain if they are injured.
Home remedies for knee pain
Here are some home remedies you can use to relieve your painful knees:
- Virtual physical therapy — You don’t need to travel to a clinic anymore to see a professional physical therapist — you can do it from home! Your physical therapist can work with you in real time to identify the source of your knee pain. Then, they’ll create a customized treatment plan for you to follow at home.
- Stretches — Some knee pain stems from stiffness in your muscles and soft tissue. Certain stretches can help you alleviate tension and improve your flexibility, which can relieve pain and prevent future pain.
- Exercise — Exercise is a key component to most physical therapy treatment plans because it helps you strengthen your joints and muscles. Squats, hamstring curls, and other exercises can strengthen your knee and help reduce pain.
- Rest — Of course, rest is a crucial part of any treatment plan. You have to take all your weight off your knees for a few hours each day to give them time to heal. This is particularly important when stretching, exercising and undergoing physical therapy for your knee pain.
- Elevation — When resting, elevate your knee on a pillow to allow fluid to drain away from it. This reduces swelling and can expedite the healing process in some cases.
- Ice — Ice is a tried-and-true home remedy for knee pain. Applying ice to an area of your body constricts your blood vessels and decreases blood flow, which reduces swelling in that area. Ice also slows nerve activity in that area, which temporarily causes numbness and can result in reduced pain.
- Heat and cold therapy — Although ice and elevation reduce swelling by limiting blood flow and draining fluid away from your knees, it’s important to increase circulation from time to time. Heat and cold therapy — the practice of alternating ice and heat in 20-minute intervals — sends blood to your knee, which can help to promote healing in your bones and soft tissue.
- Compression — Wearing a compression sleeve around your knee can also increase circulation to reduce pain and speed up the healing process. Many physical therapists recommend that you wear a compression sleeve while exercising if you are experiencing knee pain.
- Weight management — Some knee pain stems from added weight and pressure being placed on the knee joints. Weight management can help to relieve symptoms by taking some pressure off the knees.
Agile Virtual PT may be able to help you overcome your knee pain — from home!
Agile Virtual PT is a virtual physical therapy clinic that allows you to seek physical therapy treatment from anywhere, anytime. Our licensed specialists operate in almost every state and can advise you on home remedies for your knee pain.
Our providers are in network with most major health insurance plans, although you can pay directly if you choose. Paying directly comes with the added benefit of not needing a referral.
Plus, we offer our Stay Well program to help you maintain your musculoskeletal health even after your injuries are healed. Even if you’re pain-free, you can help avoid future injuries by practicing preventive maintenance.
Contact our team today for more information or to schedule an initial appointment.