Five Tips to Relieve Knee Pain
There are various things that can be done to relieve knee pain, whether it’s a result of getting older or overuse during physical activity. We’ve put together five top tips to help you find a solution to knee pain and get your knees back to feeling their best.
Use PRICE therapy
If you have sudden knee pain, you may have suffered an injury1. PRICE (protection, rest, ice, compression, elevation) therapy2 can be used to treat minor injuries at home for a few days. You may want to use a knee support to protect your knee from any further damage as well as resting up to avoid any overuse. Ice can be applied to your knee for 15-20 minutes every two to three hours using an ice pack wrapped in a towel or a bag of frozen peas. If your knee is swollen you can use elastic compression bands and keep your knee elevated above your heart as much as possible, as this will help to reduce the swelling.
Consider your weight
The heavier you are, the more likely you are to be putting stress on your knees and joints. Small changes can be made to your lifestyle to reduce your weight and make a difference.3
Don’t avoid exercise
Although it is important to rest painful knees, this can weaken your muscles which will only add to joint pain. Light exercise, like swimming or stationary cycling, are good choices if your aim is to keep up your cardio work to avoid muscles weakening. It’s also important to stretch properly after exercise.4
Treat knee problems with pain relief medicine
There are a number of different options when it comes to medical pain relief. You may want to consider using a topical treatment like an anti-inflammatory cream or gel, which is applied directly to the affected area. The cream is absorbed through the skin and into the tissue surrounding your knee. Similarly, oral anti-inflammatory pain killers may be taken such as ibuprofen, however if you’ve suffered an injury paracetamol should be taken in the first 48 hours after the injury occurred so as not to delay the healing process.5
Supplement to support your muscle and joints
Our knees and other joints play an important part in mobility, so it’s important to look after them so that you can continue doing the things you love. Exercising regularly and considering your diet and nutrition all helps towards caring for and supporting your joints. Ensuring you have a healthy balanced diet with a variety of foods will provide your body with essential nutrients, however some people also like to supplement these nutrients. Seven Seas JointCare range includes vitamin D which supports the maintenance of normal muscle function and bones, and manganese for normal formation of connective tissue.