Jogging injury.Your knees are subject to a lot of wear and tear.  At some time in your life, you will probably experience knee pain.

When that happens, you’ll want to have these knee joint pain relief solutions available.

These pain relief solutions work for acute injuries, chronic conditions, and worsening of an existing condition.


Pain is nature’s way of letting us know that something is wrong.  Since the knee is a weight-bearing joint, the first thing you should try is rest.  Stay off your feet as much as possible for one or two days.  This will give your injury time to heal.

Placing a small pillow or cushion under your knee while resting allows for optimal blood flow. If you can, elevate your knee to a level that is above your heart.  This will minimize any swelling.   If you continue to put weight on a painful knee, the result will be increased pain and inflammation.


If your knee is swollen as well as painful, and ice pack or cold compress will reduce inflammation.  Apply ice for 20 minutes at a time, several times a day, and don’t place ice directly on your skin.

If you don’t have an ice pack or instant cold packs, place a few ice cubes in a zip-lock bag with some water, wrap a towel or T-shirt around the zip-lock bag, and apply to the painful area.

Inflammation is the cause of a great deal of joint pain, so reducing the inflammation will reduce your knee joint pain.


If you continue to have knee joint pain for longer than 48 hours, you can add heat treatments.  By this time, most of the inflammation has been eliminated by rest and ice.

A heating pad, used correctly, can help heal the injury by increasing blood flow to the painful area.

Choose a large heating pad that is meant to be folded easily, such as the Sunbeam Xpress, for maximum comfort.  Disposable heating wraps are also effective.

Heat increases the circulation to the injured area, and allows increased levels of oxygen and nutrients to reach your knee and begin to heal it.



Massage is another good way to increase circulation and reduce swelling.  Don’t massage your painful knee if touch or light pressure cause more pain.


Stop Tobacco Use

Tobacco use in any form, smoking, chewing, or dipping, constricts the blood vessels.  If you use tobacco products, you will undo all of the healing benefits of massage or heating pads.  With constricted blood vessels, your knee will not get the healing benefits of proper circulation.  Toxins produced by injured tissue will remain in your knee and continue to cause painful inflammation.


Rest, ice and heat can be used together for maximum effectiveness.  Compression wraps, and over-the counter medications such as ibuprofen, aspirin, and acetaminophen are also effective knee joint pain relief solutions.


You might also like: