How to cure Knee Pain at home

Weak hips put more pressure on the knees. If your hips are strong, when you get up from a chair or go up and down stairs your knees have less work to do.

Knee pain may be the result of an injury, such as a ruptured ligament or torn cartilage. Many types of minor knee pain respond well to self-care measures. Physical therapy and knee braces also can help relieve knee pain. Mild to moderate knee pain can often be successfully treated at home. Whether due to a sprain or arthritis, there are several ways to combat the pain.

Try RICE for strains and sprains

If you’ve twisted your leg, taken a hard fall, or otherwise strained your knee, first aid at home can be helpful.

• Rest
• Ice
• Compression
• Elevation

Get off your feet and apply a cold compress or bag of ice to the knee. Frozen vegetables, such as peas, will also work if you have no ice handy. Wrap your knee with a compression bandage to prevent swelling, but not so tightly it cuts off circulation. While you’re resting, keep your foot elevated with the help of pile of pillows, rolled towels or ready made elevating pillows.

Use Ice and Heat Therapy

Ice is mother nature’s anti-inflammatory. Ice can be good at the end of a long day if your knee becomes inflamed, whereas heat is good for warming up your knee in preparation for an activity. Never apply ice directly to your skin; always place a towel on your skin before applying the ice to your knee. 

Eat a Healthy, Anti-Inflammatory Diet

Choose a variety of fruits and vegetables that are high in phytonutrients, including inflammation-fighting antioxidants such as vitamins C, D, and E and selenium. Get them from salmon, trout, olive oil, nuts, avocados and supplements high in the DHA form of omega-3s. They increase lubrication and decrease inflammation (and thus pain).

Compression sleeves help knee pain

Providing valuable compression, kneesleeves increase blood flow and reduce pain. You'll notice your knees are able to warm up quicker and will stay warm throughout your workout. Knee sleeves are beneficial post-WOD too, as they aid in recovery by helping reduce swelling and minimize pain.

Be active to prevent Joint Pain

 The evidence shows that people who are least active have more arthritis pain than people who do some form of exercise. Choose lower-impact activities, such as bicycling, swimming or exercising in a pool.

Supplements for Knee Pain 

Supplements, such as the combination of glucosamine and chondroitin or the spice turmeric.

The evidence for glucosamine and chondroitin is mixed, but they are safe. So it might be worth trying. However, people with a shellfish allergy may not be able to tolerate them. Any effect won’t kick in right away. 

Knee Strengthening Exercise

To keep your knees strong do some low level exercise and keep yourself  active.

What foods are good for knee pain?

• Broccoli, Brussels sprouts and cabbage. 
• Fatty fish. 
• Garlic, Ginger
• Tart cherries. 
• Turmeric.
• Vitamin C
• Pineapple

 Watch High Cooking Temperatures

Meat cooked at high temperatures makes compounds that can cause inflammation in your body. They're called advanced glycation end products (AGEs), and they're linked to diseases such as arthritis, heart disease, and diabetes.

You can reduce your levels of AGEs if you cut back on grilled, fried, broiled, and microwaved meats. It’s also helpful to limit processed foods, as they are often cooked at high temperatures.