Knee pain is a common issue that can limit movement and reduce quality of life. It affects many groups, including women, athletes, overweight individuals, and older adults. Knee pain may start as a mild ache that worsens over time or appear suddenly after an injury.
Fortunately, home-based treatments can often provide fast relief for joint pain.
In this article, we’ll explore natural knee pain relief options. First, let’s understand what might be causing your knee pain (consult your doctor if your pain persists or to determine the cause).
What's Causing Your Knee Pain?
The knee is a complex joint of bones, ligaments, tendons, and fluid-filled sacs that cushion movement. Pain can arise when any of these parts are damaged or worn. The most frequent causes of knee pain include injuries, overuse, joint damage, and arthritis. Identifying the cause is key to finding effective relief and maintaining mobility.
Common reasons for knee pain include:
- Injuries or Overuse: Sprains, strains, or repetitive movements can harm knee structures. Runners may experience stress from repetitive impact, leading to conditions like runner’s knee.
- Arthritis: Conditions like osteoarthritis, rheumatoid arthritis, or gout affect over 32.5 million U.S. adults, according to the CDC. Osteoarthritis involves cartilage breakdown, causing stiffness.
- Meniscus Tears: Twisting motions can tear the knee’s cartilage, which is common in sports like soccer or basketball.
- Tendonitis: Overuse can inflame tendons, such as in patellar tendonitis, seen in cyclists or jumpers.
- Bursitis: Inflammation of the bursae (fluid-filled sacs) often causes pain above the knee, triggered by prolonged kneeling.
- Ligament Injuries: Tears in ligaments like the ACL or MCL, often from sports, cause instability, per the American Academy of Orthopaedic Surgeons.
- Synovitis: Inflammation of the synovial membrane can result from injury or arthritis, leading to swelling.
Other triggers include poor biomechanics, like flat feet, which increase joint stress. Occupational hazards, such as frequent squatting, or environmental factors, like hard surfaces, also contribute. Understanding these helps tailor relief strategies.
Easy Knee Pain Reliever Options
Knees are large, complex joints that endure frequent load-bearing use. Recent surveys show that chronic knee pain affects a staggering one in four adults. Fortunately, most people can find knee pain relief naturally without medical intervention. Here are a few of the most common knee pain relief strategies you can try.
Acupuncture
Acupuncture is an ancient practice by which sterile metal needles are inserted strategically into the skin. Studies show that acupuncture can help relieve knee pain caused by damage or injury and osteoarthritis of the knee. It also seems to help relieve joint pain following knee replacement surgery, especially when used with other therapeutic remedies.
Though we don’t fully understand why acupuncture relieves knee pain, some experts believe that the practice affects hormone levels and, thus, pain perception.
Acupuncture to treat knee pain usually involves pin placement around the knee, though the specific location depends on the cause and location of the pain.
Sessions last 20-30 minutes, and multiple treatments may enhance benefits.
Ice Therapy
Icing your knee after an injury can help provide joint relief quickly. It does this by numbing the area while constricting the blood vessels to reduce swelling. For maximum effectiveness, you should apply ice within 72 hours of the injury, preferably in 20-minute sessions. When using an ice pack, wrap it in cloth to prevent direct contact with the skin and to make the experience more tolerable.
Notably, heat can also help reduce muscle tension in the knee, but should not be applied to an injury when the area is swollen. Heat can expand blood vessels, which can make swelling worse.
Ice Baths
Ice baths, or cold water immersion, involve soaking the legs or entire body in cold water (typically 50-59°F) for 10-15 minutes.
A 2022 study in the Journal of Sports Medicine found ice baths reduced muscle soreness and inflammation by 20% in athletes post-exercise.
Ice baths can decrease swelling and numb discomfort for knee pain, especially after overuse or injury. Portable options like inflatable tubs or specialized units from brands like Chilly Goat Tubs are popular for home use. (Follow instructions provided.)
Fill with cold water and ice, and ensure a towel is nearby for comfort. Limit sessions to avoid hypothermia, and consult a healthcare provider if you have circulatory issues.
Compression
A bandage wrap or compression sleeve can reduce knee pain by controlling swelling and supporting the joint. Compression reminds you to move carefully, aiding recovery. Ensure the wrap is snug but tight to avoid restricting blood flow. Adjustable sleeves allow a personalized fit during activities like walking.
Elevation
Raising the knee above heart level can reduce blood flow and fluid buildup in the injured area. Support the back of the knee with pillows or blankets to avoid straining the joint. Elevation is most effective when combined with ice and compression, known as the RICE method (Rest, Ice, Compression, Elevation).
Massage
Massaging your legs and knees can help relieve local joint pain and tension quickly, especially when using pain-relieving topicals like our Pain Away cream. Studies show that using frankincense oil for knee pain may also help.
Before working on your sensitive knee, take a few minutes to massage your leg muscles from thigh to calf. Then, gently massage a pain-relieving lotion onto the muscles and tendons around the kneecap for quick, targeted relief. Massage the area for about 15 minutes or as long as you like, using circular motions to improve circulation.
When to See a Doctor About Your Knee Pain
Most knee pain will go away on its own within 48 hours, especially after using some of the natural knee pain remedies listed above. Even so, some knee pain may require medical intervention to heal properly. For example, if the swelling doesn’t subside, if your knees lock, or if you can’t put weight on your knee, you may need to see a doctor. You should also see a doctor about your knee pain if it doesn’t get better within a week.
What the Location of Your Knee Pain Says About Your Condition
Persistent knee pain may indicate a larger concern. Your doctor must understand the location of your knee pain to diagnose your condition, rule out other possible causes, and determine the best way to relieve pain in your knee joint.
For example, pain at the top of the knee could be caused by Bursitis, knee osteoarthritis, or chondromalacia. Pain at the bottom of the knee could be from patellar tendonitis, Osgood-Schlatter disease, or patellofemoral instability. Back knee pain could be from a Baker’s cyst, whereas middle knee pain could indicate a tear in the anterior cruciate ligament. As varied as these knee pain causes, so, too, are the medical interventions necessary.
Common Medical Solutions for Knee Pain
Depending on the cause and severity of your knee pain, your doctor may suggest a range of solutions to alleviate your discomfort. For example, they may recommend a combination of physical therapy and medication, which could include pain meds, anti-inflammatories, or drugs to treat infections, autoimmune disorders, and so on.
Other common medical solutions for knee pain include Arthrocentesis or the removal of fluid from around the joint. Injections like Botox and topicals like Pain Away CBD and CBG cream are also common. In severe cases, knee replacement surgery may be warranted.
How to Prevent Knee Pain
Though there is no way to avoid knee joint pain completely, there are a few things you can do to protect your knees from damage and the pain of wear and tear. To begin, add more exercise to your daily routine, including stretching the leg muscles around the knee before and after working out. Remember to stop immediately if you feel knee pain while exercising, though. Pain usually indicates a problem in the area, and continuing to exercise could put unnecessary stress on the joint.
Also, wear supportive clothing like knee braces and comfortable shoes if you will be on your feet all day, especially if you bend your knees often. These items help reduce strain on the knee to prevent joint pain and improve mobility.
Finally, do your best to maintain a healthy body mass index (BMI) to help prevent excessive weight on the knees. Remember that your knees bear more weight than any other joint. As such, the best way to minimize knee joint pain is to minimize the load they carry.
Why Copoeia’s Pain Away Herbal Lotion Should Be Your Preferred Knee Pain Reliever
Copoeia has created a line of CBD wellness products designed to nurture your best self, even when your self isn’t feeling its best. Our Pain Away Herbal Lotion includes the perfect blend of hemp cannabinoids and pain-relieving herbals like menthol and capsaicin to your ease your knee pain fast. Simply massage the topical knee pain reliever to the affected area to feel your discomfort melt away fast.
Are you looking for other natural remedies? Check out our complete line of Copoeia products now or follow us on social media for more wellness tips and brand updates.
Conclusion
Knee pain, from injuries, arthritis, or overuse, affects millions, disrupting mobility. Natural remedies like acupuncture, ice baths, essential oils, and Copoeia’s Pain Away CBD Relief Cream and Comfort Balm provide accessible relief. Preventive steps, including exercise, supportive footwear, healthy weight, and proper posture, lower risks. Persistent or severe pain requires a doctor’s evaluation. Combining natural remedies with wise lifestyle choices helps manage joint pain and maintain an active life.
Frequently Asked Questions (FAQs)
1. What are the most common causes of knee pain?
Knee pain is most often caused by injuries (like ligament tears or meniscus damage), overuse (such as tendonitis or bursitis), and chronic conditions like osteoarthritis, rheumatoid arthritis, or gout. Biomechanical factors—such as flat feet or misaligned joints—can also contribute.
2. How does acupuncture help with knee pain?
Acupuncture may help relieve knee pain by stimulating nerves, muscles, and connective tissue, which can boost blood flow and trigger the release of natural painkillers such as endorphins. It’s commonly used to manage osteoarthritis and post-surgical pain.
3. When should I use ice baths for knee pain?
Ice baths are most helpful within 48 hours of injury or after intense physical activity. They can help reduce inflammation and muscle soreness. The typical recommended duration is 10–15 minutes in water around 50–59°F. Avoid ice baths if you have circulatory issues or cold intolerance.
4. What is Copoeia’s Pain Away CBD Relief Cream?
A 2000mg CBD cream with menthol, capsaicin, and MSM for joint and muscle relief. Apply 1-2 times daily. Available at Copoeia online here. It’s intended for external use on areas experiencing muscle or joint discomfort.
5. What is Copoeia’s Comfort Balm?
This is a botanical salve containing hemp and ingredients like arnica, shea butter, and essential oils. It’s designed to be applied topically to targeted areas for relief from soreness or stiffness. Apply as needed, per Copoeia.
6. Can supplements help with knee pain?
Some supplements may support joint health. Glucosamine and chondroitin are commonly used for osteoarthritis. Omega-3 fatty acids (such as those found in fish oil) may reduce inflammation, and turmeric (curcumin) has anti-inflammatory properties. Results vary and not all users report significant pain relief.
7. How can I prevent knee pain during exercise?
To reduce your risk of knee pain, warm up properly before activity, stretch after, wear supportive footwear, and avoid exercises that put excessive stress on your knees. Stop immediately if you feel pain during activity to prevent further injury.
8. When should I see a doctor for knee pain?
You should consult a doctor if your knee pain lasts longer than one week, if swelling or bruising does not improve, or if you are unable to bear weight on the affected leg. Medical attention is also recommended if the joint locks, gives out unexpectedly, or if you notice signs of infection such as redness, warmth, or fever.
9. How does maintaining a healthy BMI help with knee pain?
Excess weight puts additional stress on your knees, especially during walking, climbing, or standing. Maintaining a healthy BMI can reduce this load, decrease inflammation, and slow the progression of degenerative joint diseases like osteoarthritis.
10. What does the RICE method mean?
RICE stands for Rest, Ice, Compression, and Elevation. It’s a first-line treatment for many minor injuries, including knee pain. This method helps reduce swelling, limit movement to prevent further injury, and encourage healing.