Simple Tips to Beat Knee Pain at Home

Knee pain is a common complaint (use ailment) amongst the elderly, however, no one is immune to it. Though there are different causes for it, knee pain may leads to a compromised lifestyle. In most cases, it can be managed with pain relief ointments and self-care. However, there are some situations where doctors may suggest physiotherapy or knee braces. If you are suffering from chronic knee pain, you should consult your physician.

What causes knee pain?

Some common causes of knee pain are injuries (such as fractures, tendonitis, etc.), mechanical problems (such as obesity, hip/foot pain, dislocated kneecap) and different types of arthritis.

Symptoms of knee pain

Knee pain can be mild or severe, depending on the root cause; however, the signs and symptoms remain the same.

  • Popping or crunching sounds during knee movements
  • Swelling and stiffness
  • Redness around the knees; they also feel warm to the touch
  • Inability to fully straighten your knee

How to treat knee pain at home?

There are proven home remedies and self-care measures that help you lower and manage knee pain.

   1. Strengthen your knee muscles through simple daily exercises:

Here are some strengthening exercises which you can try:

  • Straighten and raise a leg while you are sitting or lying down.
  • Place one foot up on a step, then the other and step down.
  • Repeat the step-ups for a few minutes.
  • Sit on a chair for a minute and then stand and sit down again.
  • Follow these steps in a controlled manner without any support.

   2. Maintain a healthy diet:

Excess weight or obesity is a common reason for knee joint pain.

Thus, eating well and maintaining a healthy weight is extremely important.

Cut back on processed food and artificial drinks, and follow a diet that is:

  • high in fresh vegetables, fruits, and fibre
  • low in meat, animal fat, and other saturated fats


   3. Avoid common posture mistakes:

Sitting in a poor or incorrect posture affects not only your neck and back, but also your knees.

  • Avoid sitting in ‘sink in’ low chairs and couches
  • If necessary, sit on a pillow to raise your seating level
  • Always sit in the right posture without leaning or slouching
  • Avoid being in the same position for a longer period as this will make your joints and muscles stiff and painful



   4. Apply hot and cold therapy

Hot and cold temperature therapy is the most common and proven technique to lower joint and muscle pain. While this home remedy is commonly used for lower back pain, doctors also recommend this therapy to reduce the joint pain caused due to arthritis.

  • Use hot water or warm cloth around your knee areas. The heat helps relax your muscles and reduce stiffness.
  • Then, use ice cubes wrapped in a cloth or frozen peas bag on the affected area to reduce swelling and pain.


While this is a proven technique, don’t forget to test any hot item before you start with it, especially if you are going to use it for an older person.

    5. Use a specialist

Looking for a specialist that gives quick and long lasting relief from pain? Try Moov the No 1 Pain Relief Cream* in India. Apply Moov STRONG Diclofenac Gel to the affected knee to target the source of pain and get back to your active lifestyle.

* IQVIA Consumer Health Sell -Out Data MAT Jan ‘2020