1. Hot And Cold Packs
For immediate joint pain relief, rest the painful area and try a hot-and-cold approach to managing pain.
- Apply a hot therapeutic gel pack to the affected area for twenty minutes.
- Immediately follow up with a cold ice pack for another twenty minutes.
- If you can’t stand the severity of ice, let it thaw out while you are applying heat.
- Even a mildy-chilled pack will help bring relief to a stiff area.
- Try to apply ice or heat every day is possible, aiming for at least 15 minutes.
- Keep the area elevated if swelling is bad to reduce fluid retention.
2. Epsom Salt Soak
A classic remedy for any muscle or joint ache is taking a relaxing bath with Epsom Salts. High in magnesium and sulfates, Epsom salts are easily absorbed through the skin to provide quick relief as they lower inflammation, reduce muscle spasms and relax tense areas.
- Add two cups of salts to warm bathwater and soak for at least twenty minutes.
- Alternatively, Epsom Salts can be used in a compress to apply directly to the skin.
- Simply dilute two cups into one gallon of water then soak your towel for several minutes to absorb the solution.
You can also try adding essential oils to your Epsom salt bath; the kind you choose will depend on what’s causing your pain. For example choose lavender essential oil if stress is worsening an existing condition that causes pain, or apply peppermint oil if the painful site feels warm and swollen.
Massage, including self-massage, may relieve knee pain.
These should be done in a seated position with the knees pointing forward and the feet flat on the floor.
- Loosely closing the hands into fists, tap the upper, lower, and middle thigh 10 times with both hands. Repeat three times.
- Sitting with the feet flat on the floor, place the heel of the hand on the top of the thigh and glide it as far as the knee, then release.
- Repeat five times.
- Do the same for the outer and inner sides of the thigh.
- Press four fingers into the knee tissue and move up and down five times.
- Repeat all around the knee.
- Place the palm of the hand on top of the thigh, glide it down the thigh, over the knee and back up the outer thigh.
Massaging the thigh muscles will have a beneficial impact on the knee.
4. Ginger Extract
Ginger is available in many forms. It can be purchased in pre-packaged supplement form at health food or vitamin stores. Ginger root or tea can be found at the grocery store. The spice is used in many cuisines. Health benefits include relief from stomach upset and nausea as well as pain relief for many conditions. A study of people with arthritis found that ginger helped to reduce pain when used in combination with a prescription treatment for arthritis.