Many short-term knee problems do not need any help from doctors and people can often help with their own recovery.Home remedies can also help with many of the long-term problems with knee pain.The treatment for knee pain will depend, to some extent, on the cause of the problem. However,the following simple remedies can help with many forms of knee pain. Exercise can delay the development of osteoarthritis (OA), one of the most common causes of knee pain.
Being physically active boosts the health of cartilage tissue, whether a person has OA or not.Exercise also strengthens the way the body supports the joints. Strengthening the leg muscles is especially beneficial for the knees.
People with joint pain can benefit from activities such as water aerobics, as this puts little strain on the knees.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.
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 those with broken arches, 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
