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Knee Pain & Healing

Home remedies for knee pain

Besides medical treatments, home remedies can also be highly effective for knee pain. Whether you are dealing with an acute injury, chronic knee pain, or post-surgery recovery, conservative treatments like ice, heat and massage are great tools for pain relief and healing.


Cold therapy explained

Cold therapy is one of the simplest time-tested remedies for managing pain and swelling. It is the “I” component of R.I.C.E. (rest, ice, compress, and elevate). This is a treatment recommended for the home care of many injuries, particularly sports injuries.

Cold therapy has the following effects:

Numbs pain by reducing nerve activity and interrupting pain signals to brain

Reduces swelling by restricting blood flow through vasoconstriction (constriction of blood vessels)

Mobility and range of motion can be achieved with less pain and more effectiveness after using cold therapy to reduce pain, swelling and muscle guarding (muscles around the injury tightening to protect the area)

How to apply cold therapy

When applying cold therapy, you can use local, regional, or whole body treatment. Local therapy is best for small areas of pain, like an injured knee. You could use ice packs, coolant sprays, or even packs of frozen vegetables for local treatment.

  • Apply cold to the injured area for 10-20 minutes at a time, with 30-40 minutes off

  • Ensure a layer of fabric between the ice pack and your skin to avoid burns.

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Use  the Thermosleeve for cold therapy

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Heat therapy explained

Heat therapy explained

Heat therapy is the application of heat to an injured area to increase its temperature. It is used to improve circulation, soothe discomfort and stiffness, and accelerate healing. 

Heat therapy has the following effects:

Increase blood flow by causing vasodilation (dilation of the blood vessels)

Increase range of motion & reduce joint stiffness by increasing muscle extensibility

Increase oxygen uptake and accelerates tissue healing by increasing cell metabolic rate

Soothe pain

Using heat therapy on your knees before physical therapy can help improve blood flow, relieve stiffness, increase range of motion and strengthen the newly-formed scar tissue. This is crucial to avoiding
reinjury and restoring your knee to full function.

How to apply heat therapy

When applying heat therapy, you can use local, regional, or whole body treatment. Local therapy is best for small areas of pain, like a stiff knee joint.

You could use small heated gel packs or a hot water bottle if you only want to treat an injury locally. 

  • Apply heat to the injured area for 20-30 minutes at a time, with 30-40 minutes off.

  • Ensure that the temperature is “warm” rather than “hot” to avoid burning the skin.


Use the HeatPulse for heat therapy

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Ice, heat or combination?

Ice, heat or combination?


For acute injuries and sudden pain & swelling from chronic conditions

Reduces swelling & inflammation, numbs pain

Apply within first 72h of injury/ post-surgery

Cycles of 10-20 min on, 30-40 min off

Do not use on sfiff muscles and joints

Do not apply ice directly to skin - ensure a layer of fabric in between

In the first 72 hours after you sustain an injury or after surgery, apply ice first to bring down pain and swelling. Once the initial swelling goes down, or after the first 72 hours, heat can help relieve stiffness and promote healing. 

It is also good to follow the “warm up, cool down” principle.

  • Before exercising, use heat therapy to loosen up your muscles and joints to reduce risk of reinjury.

  • After exercising, use cold therapy to bring down any pain and inflammation which may have been triggered.

Hot and cold therapy can also be used in combination after the first 72 hours of the injury or after surgery. By alternating between hot and cold, you can relieve stiffness, inflammation and pain, as well as stimulate blood circulation to encourage healing.

To use combination therapy

Ice for

20 minutes

Heat for

15 minutes


End by icing for another 20 minutes.

*For muscle spasms,     end treatment with   

 heat instead.

This causes your blood vessels to constrict, then dilate, then constrict again, creating a pumping mechanism that drives inflammation away from the area. 

This process can be repeated at most twice per day.


  • Acute injuries (sprains, strains, tears)

  • Tendonitis

  • Tenosynovitis

  • Bursitis

  • Muscle guarding

  • Cooling down after exercise


  • Chronic conditions

  • Osteoarthritis

  • Tight muscles

  • Stiff and achy joints

  • DOMS (delayed-onset muscle soreness)

  • Warming up before exercise


After the first 72 hours of

  • Acute injuries

  • Post-surgery recovery

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Use the HeatPulse and Thermosleeve for combination



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Massage therapy explained
Sports Injury

Massage therapy explained

Massage therapy can relieve pain through several mechanisms:

Relax painful muscles, tendons, and joints

Stimulate competing nerve fibers and impede pain messages to and from the brain

Reduce stress and anxiety

The pain relief from massage is temporary, but it gives you a brief window to move the injured area. This can help you do
physiotherapy exercises which are crucial to long-term pain reduction
and knee rehabilitation.

Massage therapy can also encourage healing by improving blood
circulation. This is achieved through:

Pressure on the veins and stimulation of the affected tissue

Local release of vasodilators (substances that dilate blood


The release of vasodilators provoke local vasodilation (right image) or widening of blood vessels

Improving circulation in your knee has the following benefits:

Enhances the delivery of oxygen and nutrients for healing

Speeds up the removal of waste products, reducing muscle weakness

Raises muscle temperature, increasing elasticity of tissues and improving range of motion

Massage Therapy

Use the HeatPulse for massage therapy


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HP and TS

How using the HeatPulse
and Thermosleeve can help


Heat & Massage


HeatPulse Knee Massager

For stiffness, tightness, and range of motion

For older injuries 

Encourages healing


Cold & Compression


Thermosleeve Cold
Compression sleeve

Ice & compression

For pain, swelling, and inflammation

First 72h after injury / flare-up of old injury

Provides relief

Common treatment mistakes


Rushing into medical interventions

People often neglect home remedies that can be highly effective, yet less risky and less expensive. They also fail to consider the various drawbacks of medical interventions.

Neglecting home remedies

No matter your knee condition, the right home remedies can greatly help your recovery and rehabilitation. Cold, heat and massage are all highly effective for treating knee conditions.

Over-relying on pain killers

Painkillers may seem like an easy fix for knee pain. However, these have various side effects ranging from mild to severe, and the risks increase with long-term use.

Not prioritising recovery

Many people rush back into sports after getting treated. However, recovery is a long and difficult journey. Without proper
rehabilitation, you can easily reinjure yourself.

Why you should try 
the HeatPulse and 

Cost-effective and risk free

Convenient home remedy

No side-effects

Designed for recovery


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who have experienced relief