Home » Health » Pain and Inflammation » 6 Knee Pain Remedies for Lower Extremity Relief

6 Knee Pain Remedies for Lower Extremity Relief

An image of a runner with a hurt knee

Does it become a monumental task to walk from your bedroom to the bathroom? Do you spend the bulk of your day sitting because your knees ache just from standing? You’re not alone; roughly a third of American adults report experiencing knee pain at one time or another. Fortunately, there are natural knee pain remedies that don’t involve NSAIDs or other synthetic pain relievers. Let’s explore some of these options.

Natural remedies for knee pain graphic

What Causes Knee Pain?

Before we get into the remedies, let’s take a look at the culprit behind achy knees. The knee isn’t just bone and muscle. Like other joints, it also contains an assortment of tendons, ligaments, and cartilage. Any of these parts are susceptible to acute or chronic pain from sudden trauma or years of wear and tear.

Knee pain can arise from rheumatoid arthritis (RA). This is an autoimmune disorder where inflammation occurs in the lining of the joint, resulting in painful swelling.

Another cause is osteoarthritis, which leads to a gradual erosion of the cartilage and surrounding tissue. The condition is especially common among people over the age of 60, affecting roughly 13 percent of women and 10 percent of men. Like RA, osteoarthritis may also be accompanied by inflammation.

RELATED: Supercharge Your Workout With These 25 Supplements

Of course, there are other causes of knee pain, such as those from physical trauma and leading to a fracture, dislocation or ligament tear. If you fall into this category, then please see a doctor. The knee pain remedies we are about to discuss apply to inflammation-induced sores.

An image of an older couple hiking

Products like Total Relief have clinically-proven dosages of all-natural micronutrients to help you reclaim your mobility.

1. Heat and Cold Therapy

Try alternating between a hot and cold therapy. Use a heating pad when resting your knees on a recliner. Switch to a gel cooling pack after 10-15 minutes. You can also wrap either pack around your knees while lightly moving about.

Studies show both thermotherapy (hot) and cryotherapy (cold) to be effective for treating knee osteoarthritis. We recommend alternating between the two. Some people eventually find that one works better than the other. In that case, feel free to solely use whichever provides greater relief.

2. Make Dietary Changes

The foods you eat affect far more than just your belly. The wrong food choices can exacerbate inflammation, in turn causing greater discomfort in the knees and other joints. We suggest seeing our list of anti-inflammatory foods. Likewise, we equally recommend seeing our list of foods that cause inflammation.

Ultimately, the dietary changes come down to common sense. The foods that induce inflammation are those that you should be avoiding anyways, such as refined carbs and fast foods.

For the sake of brevity, we’ll lump herbs into the food category here. Just as you should gravitate towards certain foods, you should also aim for certain anti-inflammatory herbs and spices. These make for great natural flavoring for food and tea.

3. Try Supplements for Knee Pain

Please do not mistake supplements for NSAIDs like Tylenol or Advil. We mean supplements with all-natural ingredients found in whole foods and herbs. While we don’t recommend supplementation as a standalone solution, it’s a great add-on to an existing remedy that includes better food choices and exercise.

RESEARCH: Do Joint Supplements Work? Here’s the Exciting Science

We suggest trying Total Relief for naturally bringing down inflammation and joint pain. All active ingredients are proven to contain anti-inflammatory properties. Supplements for inflammation help out if you’re having trouble getting the anti-inflammatory nutrients from whole foods.

An image of an older man smiling

 

4. Ditch the Heels

If you can help it, refrain from wearing footwear with heels greater than two inches. Aside from being uncomfortable and hard to walk in, high heels also lift the heels up. This tips the weight-bearing line forward, causing the quadriceps to work harder to keep the knees straight.

Other footwear types to avoid include loafers and anything with no arch support. If you choose to wear these, then consider adding padded inserts.

5. Isometric Exercises

Low-volume weightlifting is the way to go for building muscle. However, isometric exercises have their place especially when it comes to knee pain relief and rehabilitation.

Other isometrics you can incorporate include the hip flexion, hip extension and hip adduction. Many knee-pain sufferers find a 10 to 20-minute session helps alleviate discomfort.

In one study, patients with knee osteoarthritis performed a series of lower body isometric exercises, including straight leg raises and hip abductions. The exercises were shown to have a positive effect on pain relief, joint strength, and mobility.

6. Lose Weight

Try to lose a few pounds even if you’re only moderately overweight. Every pound of bodyweight puts four pounds of pressure on the knees. If you lose just 10 pounds, that’s 40 pounds of pressure off your knees. Implementing the dietary changes we outlined earlier should be enough on its own to help you lose a bit of fat. This is especially true if you have been eating pro-inflammatory foods for years.

New research links obesity to inflammation and joint pain. Researchers in the study recommend a weight loss of at least 20 percent for obese individuals for best results.

An image of an older couple holding hands

Knee Pain Remedies Promote Lower Extremity Strength

Walking is perhaps the most basic human function next to breathing. Preserving your knees begins with smart choices. You can alleviate knee pain starting today without ever opening a bottle of ibuprofen. Remedies begin and end with natural solutions.

umzu-CTAImage

Check Out UMZU's Supplement Line!

From gut health to proper blood flow, UMZU's supplement line is aimed at helping men and women everywhere heal their body from the inside out.

Christopher Walker

Christopher Walker is a co-founder of UMZU and creator of the Thermo Diet. He is the first person to get a Duke Neuroscience degree in 3 years. After naturally solving his own health complications with a brain tumor as a teenager, he has devoted his life to creating all-natural products and education to help men, women, children and pets to improve their own health naturally using science-backed research.
Scroll to Top