If you suffer from knee pain then you know how debilitating the condition can be. Something as simple as walking up stairs can feel like torture.

For many knee pain sufferers, knee replacement surgery sounds like the ideal solution. But research is finding that up to one-third of knee replacement patients experience little or no change in their condition post-surgery.

There are several remedies that may alleviate knee pain, many of which you can do at home. So before you resort to knee replacement, it’s worth exploring the following nine non-surgical treatments for knee pain. 

1. Exercise Regularly, But Gently

It’s easy to think that resting your body will stop knee pain, and it can—for a while. But the truth is you still need to get mobile regularly to prevent stiffness from setting in and compounding the discomfort.

Regular exercise keeps the blood circulating and the muscles surrounding the knees strong. The key here is to choose low impact physical activities such as walking, cycling, strength training, swimming, and water aerobics. Running or other jarring exercise can make the problem worse.

2. Experiment With Hot and Cold Treatments

Treating pain with heat and cold packs can help reduce swelling around the knee area and limber up the muscles and tissue. Generally, ice packs are most effective following an injury, while heat treatment is recommended for on-going conditions.

However, you can experiment with both to find out if either helps your chronic knee pain. Cold packs shouldn’t be applied to bare skin as it can cause frostbite, so wrap it in a towel before using. They also shouldn’t be left on the area for more than ten minutes at a time.

3. Take an OTC Pain Medicine

It sounds like common sense, but taking an over-the-counter pain reliever can help get you through the day when you suffer from knee pain. Just be sure to follow the directions and not exceed the recommended daily limit. You may find ibuprofen the most effective pain medicine as it has anti-inflammatory properties.

4. Adjust Your Footwear

Reducing knee pain may be a matter of getting new shoes. Choose footwear that fits your feet comfortably and has a bit of a heel. Completely flat footwear offers no support which can put more pressure on your knees and make them work harder, leading to pain.

Wearing support shoes, especially if you work a job where you’re on your feet for hours at a time, may make a difference. You can also try wearing cushioned insoles to provide more support for your knee joints.

5. Acupuncture

The ancient Asian medical treatment is used to alleviate everything from insomnia to anxiety as well as physical conditions. According to at least one study, it also has a very positive effect on knee osteoarthritis, helping to restore mobility and reduce pain. 

Acupuncture is based on a belief that energy flows throughout our body along meridians. When these meridians are blocked, it leads to pain and discomfort. Acupuncture needles help open up and redirect the flow of energy.

Afraid of needles? Don’t be. Most acupuncture clients say they can barely feel the hair thin instruments, which are only inserted just below the skin’s surface.

6. Lose Weight

It’s no secret that being overweight or obese puts added pressure on knee joints. It’s actually one of the most common complications of carrying around too much weight.

And the good news is you don’t have to lose a ton of weight to notice the difference. Every ten pounds that you lose equates to 40 less pounds per step that your knees are supporting. Make the effort to melt away a few pounds away so you can enjoy relief.

7. Physical Therapy

A knee injury sometimes requires a little professional help to ease symptoms and restore the area to a healthy condition. Physiotherapy is the treatment of an injury or chronic condition using a combination of exercise, massage, and heat instead of surgery and medication. This type of treatment is also dependent upon you to perform specific exercises to aid in your recovery.

You can read more here about physiotherapy and knee pain.

8. Viscosupplement Injections

Just as dermal fillers can be injected into the face to plump up wrinkles, viscosupplements can be injected into the knee area to provide lubrication and cushioning. This is a common treatment for knee pain due to osteoarthritis, which is caused when natural knee fluid has decreased.

A viscosupplement is a gel-like substance that can be injected during a doctor’s office visit.

9. Massage

Massage therapy can help reduce knee pain. You can also perform self-massage at home on your sore knee. Massaging your upper thigh will also affect the knee area as well.

Including essential oils in your massage routine may heighten the effect on knee pain. Certain essential oils including eucalyptus and peppermint provide a soothing cooling effect on sore joints and muscles. Plus, they smell nice and can add to the pampering experience.

You Can Manage Knee Pain

Knee pain doesn’t have to affect your entire life. The above tips have been used successfully by many people to help them manage chronic knee conditions. You may discover that a combination of these treatments is the magic formula that helps you reduce your own knee pain.

Here at In News Weekly, we enjoy bringing you content that helps you improve all areas of your life, whether it’s by providing finance tips or sharing technology news. To learn more about staying healthy and how to deal with pain, be sure to check out our latest health posts.