How Do I Treat My Knee Pain?

Posted by Sandy De Ocampo on

Knee Pain

Knee pain can be a really debilitating. It's painful, it hurts to move around and it can make it tough to get through the day.

Treat your knee pain the same way you would treat other types of pain: with a combination of treatment, exercise and rest.

While it's important to remember that your knee is a complex joint that has many parts — including cartilage, ligaments and tendons — treating knee pain doesn't have to be complicated. The good news is that there are lots of ways to treat knee pain, including some simple at-home remedies. 


Some of the best ways to get relief from knee pain include:

1. Treating the source of the problem. Sometimes knee pain may come from a misaligned back or tight IT bands. Explore with a knee specialist the various sources of your knee pain. Record when you experience the most amount of pain and if its the front, side, or back of the knee. The more details you can provide the better.

Click here to download our printable Pain Tracker for FREE. 

2. Try taking a hot bath or shower. This will help to relax your muscles and relieve tension in your joints. You may also want to consider using a heating pad on your knee while you're in the tub or shower.

Hot Bath

3. You could also try massaging your knee with some ice cubes or cold water before bedtime each night. This should help reduce swelling and inflammation in your knee joint and prevent further damage from occurring over time! If you decide to use ice, make sure that you wrap it in a towel and that the ice doesn't come in direct contact with the skin. Also limit the amount of icing time to about 15 minutes. You may want to alternate the knee you are icing. Just make sure that you don't put it on too long or else you could damage your skin!

4. Wear comfortable shoes that fit well and provide support for your knees. You should also keep weight off your feet when you can. You may need to change your shoes as frequently as every 4-6 months if you are on your feet a lot. This is due to the shoe losing its supportive cushioning. The tread may look fine, but the sole may be compressed. 

Wear Comfortable Shoes

5. Use "RICE." Rest, ice, compression, and elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compression bandage, and keep your knee elevated.

Elevate Your Feet

You can buy a compression sleeve for your knee/s here:

6. Don't rest too much. Too much rest can weaken your muscles. Find an exercise program that is safe for your knees and stick with it. If you're not sure which motions are safe or how much you can do, talk with your doctor or a physical therapist.

7. Try using a pain relief cream like Aromalief and use it properly! Make sure you do not make the common mistakes people make with pain relief creams: 

Aromalief is made with clean ingredients and essential oils for long lasting relief. The proprietary formula from Aromalief offers the best pain relief with aromatherapy to help soothe the body and mind of those suffering from chronic pain. It is best for pain relief of muscles, nerves, back pain and knee pain.

8. Get expert advice. If your knee pain is new, get a doctor to check it out. It's best to know what you're dealing with ASAP so you can prevent any more damage.

Ultimately, what it comes down to is this: you need to find the root cause of your knee pain and then take actions to treat that pain. Beyond that, it's up to you what you do and how many options you'll try. Regardless, we wish you the best of luck in treating your pain and getting back to living an active, healthy lifestyle. 

The information shared in this blog post is not intended to replace the advice of a medical professional. Please consult your doctor.

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