Whether you are walking, standing, or even sitting, that uncomfortable knee pain that is often throbbing or grinding can wear us down. Ideally, joints are the what gives us flexibility in motion. When they cause discomfort, everything else follows. Joint pain is often caused by overuse, obesity, trauma, arthritis, and the usual wear and tear.

Physicians would often recommend a series of medication for treatment especially if your pain is chronic. This medication is centered on two things: reducing inflammation and relieving pain. These medications may be helpful, but it may cause other problems especially for your liver. Which is why exploring natural options in managing knee pain would be the best option. Here are seven natural ways you can easily reduce inflammation and manage pain:

The RICE Method

RICE is actually an acronym for Rest, Ice, Compression, and Elevation. These actions help reduce inflammation and relieve pain. It is commonly done for individuals who have sprained or may have inflicted physical trauma on their ligaments. For others with knee pain, this method is also quite effective to reduce the swelling and ultimately relieve the pain you feel.

Resting is very important when you are experiencing pain. Pushing your joints beyond its limit may cause more harm. After resting for a while, apply a cold compress. The cold helps bring down the swelling and numbs the pain. By using a compression bandage, you will also be able to prevent the swelling from resurfacing, but you must be careful not to tie it too tight. Be sure that it is firm, but not too tight to cut off circulation.

Respiratory Exercises

One thing you must keep in mind, that these low impact exercises are not meant to strain your knee but help with healing, flexibility, and strengthening.


Originating from India, this method of exercise is known for its physical, spiritual, and mental disciplines. With the right poses, you will be able to improve the healing and strengthen your joints. It also aids to prevent knee pain in general.

Tai Chi

An ancient Chinese exercise is known for its refined and slow movement that is said to help train the senses and improves balance. Studies show that this method is actually good physical therapy for arthritis-related knee or joint pain.

Through these exercises, you will be able to increase your range of motion and cope with the chronic pain you feel in your knee.

Lose Weight

If you are leaning towards the heavy side of the weight spectrum, it is time to lose those extra pounds. Most knee problems stem from excessive weight. The more you weigh, the more strain your knees go through. In addition to this, you need to watch out for the food you eat. Some food may make joint pain a lot worse which is why it would be advisable to choose healthy and holistic food that will help reduce inflammation. Eventually, but switching your diet and being a bit more active, the pounds will drop off.

Herbal Ointments

There are dozens of herbal ointments available over-the-counter. One of the commonly purchased one is Oil of Wintergreen, also known as Methyl Salicylate. This compound is known to relieve pain and is quite popular. However further studies done by a research team in Pakistan discovered the use of cinnamon, ginger, Arabic gum, and sesame oil as a pain relief substitute especially for those who are allergic to salicylate.

Willow Bark

Also known as nature’s aspirin, the Willow bark is great in relieving pain due to its active agent, salicin. This flavonoid converts into salicylic acid in your body after it is consumed. You can buy a variety of forms of Willow bark in the market. They are available in capsule, tea, and tinctures.

If you are allergic to aspirin or may have a bleeding disorder, do not take Willow bark. The adverse effects when consuming it under these pretenses may be grave. Otherwise, it is safe to consume with little to no known side effects. It has been used for over 400 centuries and is still being studied by experts to unlock its full potential as an herbal supplement.

Ginger Extract

Quite popular in the culinary world, ginger is also quite beneficial as a herbal remedy. It is known to cure nausea and relieve pain. In fact, a number of individuals who suffer from arthritis actually use ginger with a combination of there medication to relieve pain.

The advantages of using ginger are quite consistent and on-point, regardless of form. You can consume it fresh, cooked, or powdered, it will still provide you with excellent results.

Heat Therapy

In theory, applying heat to a certain area of your body relaxes the muscles. This, in turn, keeps your joints from seizing. In addition to cold compression, application of heat is quite complementary and is often done alternately.

For acute swelling, cold compression is advised for the first 24 hours. Then hot compression should follow in order to ease the residual pain you might be feeling.

When using heat pads, hot compresses, and other heating devices, be sure to follow the instructions on the products. Place them above your clothes or wrap them with a washcloth to prevent direct contact to your skin which may cause burns. Do not use the heating pad overnight, it is only meant for short contact time.

All these tips are great to relieve pain and inflammation in your knees and other joints. By being able to select a good combination of these for your lifestyle and preference, you are definitely going to benefit from them greatly. These suggestions have almost no side effects compared to medication and are definitely easy on the pocket.

If you are given medication by your physician, do take them as recommend and use one of these natural methods to enhance the efficacy of your medicine. There is no harm in trying out these techniques, picking the one for you can improve your joint pain and health altogether.