If you have mild to moderate knee pain, you can often treat it at home. Whether due to a sprain or arthritis, there are several ways to manage it. Pain due to inflammation, arthritis, or a minor injury will often resolve without medical help. Home remedies can improve your comfort levels and help you manage symptoms.
But if pain is moderate to severe, or if symptoms persist or get worse, you may need to seek medical attention for a full assessment.
Read on for more information about alternative therapies and supplements that may help ease your knee pain.
1. Try RICE for strains and sprains
If you’ve twisted your leg, taken a fall, or otherwise strained or sprained your knee, it can be helpful to remember the acronym “RICE”:
- Rest
- Ice
- Compression
- Elevation
Get off your feet and apply a cold compress or bag of ice to the knee. Frozen vegetables, such as peas, will also work if you have no ice handy.
Wrap your knee with a compression bandage to prevent swelling, but not so tightly it cuts off circulation. While you’re resting, keep your foot elevated.
Buy compression bandages and cold compresses online.
2. Tai chi
Tai chi is an ancient Chinese form of mind-body exercise that improves balance and flexibility.
In a 2009 studyTrusted Source, researchers found that practicing tai chi is especially beneficial for people with osteoarthritis (OA). Guidelines from the American College of Rheumatology and Arthritis Foundation recommend it as a treatment option for OA.
Tai chi can help reduce pain and increase range of motion. It also involves deep breathing and relaxation. These aspects may also help reduce stress and help you manage chronic pain.
