7 Natural Ways to Make A Sore Knee Feel Better
Back in our younger days (before we passed the '60' mark anyhow) we considered traveling as a great joyful adventure-- we planned out our itineraries to take in the recommended sights and shows. We generally didn't consider-- or not consciously-- the possibility of injury or illness getting in the way of having a fun time. When an opportunity to see our grandkids and their parents in very Far North Alberta came up we just loaded our luggage with warm clothes, gifts for the girlies, and a few eccentric edibles that we doubted we would find in the sole store, The Northern, in the isolated, fly-in community of Fort Chipewayan, pop. 1200+. My half-marathon-running husband (I call him the "Half-Marathon Man") planned to take a break from any running training while we coddled the delicious granddaughters, time with them made so precious by how rarely we see them. He wore a pair of hiking boots on the plane-- there was no need for runners since no running would be done.
Towards the latter part of our 11-day sojourn, he went for a brisk 14 km walk in sub-zero weather along a highway shoulder that sloped sharply towards the ditch. While he walked back to our son's home for the last 7 km he found his left foot and leg began to feel the strain of the uneven gait. Within a couple of km of his destination he suddenly felt a twinge in his left knee that grew increasingly more painful as he continued to walk. By the time he reached home base he was limping in agony. There had been no cracking feeling or noise, no falls, no sudden slips that would signify a twist or a break.
So, being the tough, stoic and practical Real Man that he is, my husband thought that a self-administered massage after a loll in a hot tub would do the trick to make the (now-)throbbing knee feel better. While these two interventions helped considerably to calm the throbbing pain to a "flat" pain, the knee was still presenting issues. Carrying the younger granddaughter back from a walk to the store was out of the question.
7 Natural Methods for Treating A Sore Knee
Here are some of the ways-- 7 of them-- that we used to manage and to turn down the inflammation and pain in the knee. No pharmacy prescriptions. No visits to the Emergency Room (where 5 years ago he went after a spill from his bike with a pain in his elbow and was sent home, only to find out a month later that he had broken his elbow). But since neither of us are 'medically trained or certified' we strongly suggest that you consult with your own health and wellness professionals before trying any of the 7 methods that work for us.
Prayer- Like most people who believe in, and have come to rely for sustenance upon, a Higher Power (in our case, God), prayer is a natural place to start in the healing process. We prayed for comfort, healing, and direction around what course to take. Should we go to a nurse-practitioner for counsel? Does God have some special words to share with us through that "small voice" that is the Holy Spirit speaking to us directly, through dreams, visions, or Nature, or in The Word (Holy Scripture)? Yes, the sore knee was a hindrance in some of our plans, but clearly it was not a serious injury and for that we were both grateful. "Have faith in God,"Jesus answered. "Therefore I tell you, whatever you ask for in prayer, believe that you will receive it, and it will be yours." ~Mark 11:22, 24
- Hydrotherapy (Cryotherapy)-Hydrotherapy means treatment with water (liquid, steam, or ice). Cryotherapy refers directly to ice treatments, such as putting a bag of frozen peas on an injured body part. Many years ago we watched a demo by Phil Brewer from Silver Hills (lifestyle) Spa Resort in Lumby, BC. He showed how to use an ice chunk (water frozen in a paper cup is ideal) to reduce swelling (actually, inflammation) and create deep circulation, which actually indicates healing is taking place. The idea is to keep the ice chunk moving in small circular motions over the sore or aching area for about 7 minutes. Inflammation means there is friction/"heat". Ice is a natural agent in 'cooling' inflammation down. Setting the ice in one place for seven minutes could cause ice "burns" and hypothermia. The movement just creates a situation where blood circulation is stimulated and a reddening of the skin results as an indicator of this. The pain is also usually completely numbed. After seven minutes of the icing treatment, a warm washcloth is applied and lightly massages the skin to thaw it. If aching still results, then another seven minutes of icing is applied, and another warming cloth is applied at the end of the seven minutes. With improved circulation the body can be relied upon to begin healing itself.
2. Another Hydrotherapy technique that Phil Brewer uses involves wrapping the knee with first a cold, wet cotton strip and then covering that with a thick, dry wool strip. In my husband's case we opted for using his socks. First I thoroughly wet and wrung out a large men's cotton sports sock with a cuff long enough to be pinned securely (with large safety pins) around the knee. I put the sock in the freezer for a while (not long, maybe an hour). Next I pinned a thick men's wool work sock around the wet cotton sock. Lastly, I wrapped duct tape around both socks to keep the socks in place. He sleeps with this on. The icy cold sock stimulates circulation (the knee is cold-- the blood will be drawn to the aid of the muscle to warm it up: where there is circulation, there is healing initiated). The knee will warm and circulation will keep it that way during the night.
3. Hydrotherapy (Warm Baths with Aromatherapy)- My husband finds a nice warm (not quite hot) bath helps his knee to feel less painful and he usually takes about one a day. Adding about ten drops of Lemongrass essential oil to about a 1/4 Cup of Epsom Salts, and running hot water over this until it dissolves (before getting into the tub) is very soothing and apparently ramps up the immune system. An essential oil, like Lavender, can be used as well (or instead of Lemongrass) to relax and aid in healing. Several essential oils are useful in promoting the body's healing processes. Speak to someone in your local health store or google to find more information.
B40 Point for Knee Pain
4. Acupressure- this technique operates with the understanding that the energy flow (or chi in Chinese) flows through the body via a system of invisible meridians or pathways. The chi, or electrical current, has lowest resistance at several 'acupuncture points' that represent specific body parts and organs. An injury or dis-ease will cause a sort of "clog" in the energy system. Applying firm pressure to the appropriate points will release the energy and re-create the electrical flow that returns one to balance. Knee pain, including arthritis, responds well to simple acupressure. You may want to have acupressure performed on your knee by a spouse, friend or an acupunturist (who will be trained to use the classic needle technique that you would not want to try at home.) You might also want to acquire a portable acupressure machine to perform this technique on yourself. You can also learn and apply basic techniques through watching acupressure/acupuncture videos explained on youtube. The following points are the ones connected to knee pain, including arthritis in your knee:
- B60. Midway between the tip of the outer ankle bone and the front of the Achilles tendon
- GB34. Two fingers below the outside of the knee in front of and below the knobby head of the fibula bone.
- S36. Three fingers below the knee and one finger outside the sharp ridge of the shin bone.
- Xiyan. Two points, one in each of the hollows beside the wide tendon below the kneecap.
- He ding. Two fingers above the middle of the upper border of the knee cap.
- SP9. Two fingers below the inner knee joint in the middle of the smooth sloping surface of the tibia bone.
- B40. At the midpoint of the crease behind the knee.
5. Reflexology: 3 Points for Knee/Hip Pain
Everything you want to know about juicing, and with the Juicerless Nut Mylk Bag you don't need a fancy expensive Juicer. Recipes. Juicing Events.
6. Juicing (Non-Inflammation Diet)
I imagine that this sounds rather strange as an intervention for Knee Pain, but an alkaline diet is considered optimal in fighting inflammation, the basis of most chronic pain and dis-ease. Fresh fruits and veggies are the backbone of a healing diet. People with high acid diets (example, heavy users of animal products such as meat, dairy and eggs) will be more prone to diseases such as arthritis and gout. Some tips for persons with arthritis include the following:
- Eliminate the nightshade family such as tomatoes, peppers, potatoes, eggplant and tobacco. If your arthritis lessens, you might want to stick to this regimen.
- Citrus is also thought to contribute to joint issues, such as sore knees and arthritis.
- Avoid all refined foods such as white sugar, white flour, and processed foods. Wheat might also be something you want to try going without to see how you feel.
- Ditch alcohol and sweets, or significantly decrease consumption.
- Get tested for food allergies
- Check to see if you have a hydrochloric acid deficiency (your doctor should be able to help in this regard).
Try a Juice Fast. You don't need a fancy juicer-- a blender and a nut mylk bag will work wonderfully. Here is a good starter Juice recipe:
Green Garden Juice: (Push the following through a Juicer or Blend together with some extra filtered water if too thick):
- 3 Broccoli flowerets
- 1 bruised Garlic clove
- 4-5 chopped Carrots
- 2 stalks Celery
- Handful of Kale or Arugula
If you used a Blender, strain juice through a nut mylk bag. When drinking, to stimulate good digestion, make 'chewing motions' in your mouth. There are many excellent green smoothie and blended salad recipes that encourage the body to heal.
Exercising with a sore knee might sound counter-intuitive, but, as has been stated above, the more encouragement for the body to start healing itself, the better! A gentle "health bounce" for a couple of minutes every hour over the course of a few days will generally be all it takes to get the lymph moving and the healing started. As simple as rebounding seems (too simple), there are piles of testimonials online as to its efficacy. Rebounding builds strength, helps with weight loss, and promotes good circulation while it be-bops the lymph cells around. People with severe joint pain have achieved freedom from the agony and a healthier lifestyle than many have experienced, even in their pre-arthritis days. Word of caution: invest in a good rebounder that has the appropriate "give." There are lots of sterling models on the market.
7 Natural Ways to Heal Your Bum Knee
I hope that you will have found at least one or two natural techniques in this article that will help your knee to feel better quickly. If you try all of the methods and work the discipline into each day for a week or so I am sure you will notice a real improvement in your general health.