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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.

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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

Quick links:

Heat therapy explained
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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.

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Use the HeatPulse for heat therapy

Quick links:

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Ice, heat or combination?

Ice, heat or combination?

Cold

For acute injuries and sudden pain & swelling from chronic conditions

Reduces swelling & inflammation, numbs pain

Apply within first 72h of injury/ post-surgery