Do the steps in your staircase suddenly feel like a steep mountain? Does moving around make your knees scream for mercy? If so, you’ve come to the right place!
Millions of people struggle with nerve pain in their knees, and unfortunately, this type of knee pain often goes hand in hand with other issues such as joint stiffness and muscle tension.
Nerve pain in the knee can range from a dull ache to a sharp, burning sensation and can be accompanied by other symptoms such as tingling, numbness, and weakness that spread throughout your legs and stops you from being able to enjoy your life.
The good news is there are many home remedies that can be used to help reduce the nerve pain in your knee and improve your mobility.
In my years of working with clients across the globe, knee pain has been a common joint issue that I've needed to navigate and overcome. During this time and from the previous years completing my master's, I've learned more about the wonders of home medicine. Because of this, using effective home remedies as a time-saving treatment option has formed a valuable part of my client practice.
Here are some home remedies we recommend if you suffer from nerve pain in your knee. I’ve used some of these when working with clients while others are methods with promising research. Let’s get into it!
Home Remedies For Knee Pain
If you’re one of the many people who suffer from nerve pain in their knee, you know just how insufferable it can be.
Even everyday things like putting on your trousers or getting up from a seated position, or even simply changing sides in the bed become challenging, uncomfortable things to do.
Thankfully, there is a bunch of home remedies for knee pain that you can rely on to help treat or even potentially cure your knee nerve pain!
And the best part about it? All of these methods can work together to amplify results and boost your chances of being pain-free!
Here are just a few of our favorite home remedies for knee pain that you can start using today:
Tai Chi
Tai chi is a traditional Chinese martial art emphasizing slow, flowing movements, deep breathing, and meditation.
It is widely recognized for its many health benefits, including reducing stress, improving balance and coordination, and strengthening the cardiovascular system.
However, it's also been found to positively affect knee nerve pain! Knee nerve pain, also known as neuropathic pain, is caused by damage or dysfunction of the nerves that supply the knee joint.
This pain is often characterized by a burning or tingling sensation and can be debilitating and difficult to treat.
Research has shown that in a group of adults with Peripheral Neuropathy, practicing tai chi helped “increase strength, improve balance, and promote strong social benefits that contribute to an improved quality of life.” [1]
Acupuncture
Acupuncture is a traditional Chinese medicine that has been used for thousands of years to alleviate pain and promote healing.
Acupuncture works by stimulating specific points on the body, known as acupoints, to balance the flow of energy, or Qi, throughout the body. This helps to reduce inflammation, promote blood flow, and alleviate pain.
A recent, year-long study found that using acupuncture as an alternative treatment improved symptoms for more neuropathic (nerve pain) patients than those receiving traditional medical care. [2]
Because it’s a natural alternative to traditional pain medication and has no known side effects acupuncture could be a great treatment option if you’re suffering from nerve pain in the knee!
Chiropractor
Visiting a chiropractor for knee nerve pain can also have a positive effect on reducing pain and improving function.
Nerve pain can often result from tightness and misalignment in other parts of the body, including the neck, spine, and hips, so it’s common for a chiropractor to focus on those areas.
The pain and stress may have also led you to develop bad posture and movement patterns over time, increasing your nerve pain!
Chiropractic care can also include other treatments such as soft tissue therapy, exercises, and lifestyle and nutritional advice.
These can help reduce inflammation and improve overall health, which again, can positively impact knee nerve pain.
Red Light Therapy
Red light therapy (known as photobiomodulation) has been gaining popularity in recent years as a natural and effective treatment for various conditions, including nerve pain in the knee.
Traditional treatments such as medication and physical therapy can provide temporary relief, but they often come with side effects and can be expensive.
Red light therapy, on the other hand, is a non-invasive and cost-effective treatment that can provide significant relief for knee nerve pain!
Red light therapy works by penetrating the skin and stimulating the production of collagen, elastin, and other molecules which are beneficial for the healing process.
The light also increases the amount of energy cells use and helps to reduce inflammation. This results in a reduction of pain and an improvement in the function of the affected joint.
In a Japanese study, researchers found that after a nerve injury, a fluid called chamber fluid is produced from the remaining nerve tissue. This fluid contains substances that can help nerve cells regrow.
The study also found that red light therapy can help to improve nerve regeneration and increase the levels of antioxidants in the chamber fluid, meaning there are positive effects of red light therapy on nerve regeneration! [3]
In addition to its effectiveness in treating knee nerve pain, red light therapy is also safe and easy to use. It involves simply sitting or lying down and exposing the affected area to the light for a certain period of time.
It's a proven alternative treatment that can be a great addition to traditional treatments and can be a great solution for those who are looking for a non-invasive and affordable treatment option.
Perform Gentle Aerobic Exercise
Exercise has many well-known physical and mental health benefits, making it one of the best natural ways to promote longevity. Gentle exercise improves mobility, joint strength, and weight management, each of which can contribute to inflammation and with it, knee nerve pain.
The Center for Disease Control and Prevention (CDC) recommends 150 minutes of weekly physical activity. This can be done using different forms of exercise and as needed throughout the week. The great thing is that this bit is up to you!
Examples of great low-impact activities include swimming, walking, and cycling.
Follow A Healthy Diet
Diet is at the core of everything we do, with the food and drink we put into our body providing us with the energy to move and function. Furthermore, eating is a pleasurable experience often done as part of a social group or occasion.
Inflammation is one of the main drivers of joint discomfort. In the case of nerve pain, it compresses the nerves surrounding the knee and releases inflammatory substances.
Following a healthy diet rich in anti-inflammatory foods can help to reduce this potential inflammation, boost the immune system, and improve overall health. For example, a diet rich in omega-3s reduces joint discomfort and stiffness.
| Healthy Foods To Focus On | Unhealthy Foods To Avoid |
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Watch Your Weight
The worldwide prevalence of obesity has tripled since 1975, with more than one billion people now living with it. Your weight greatly impacts the daily pressure experienced by your joints, muscles, and bones. They keep you upright, support movement, and sustain exercise whenever you perform activities above rest.
Being overweight or having more weight than normal puts pressure on your joints, including your knees. Every 10 pounds of additional weight is estimated to add approximately 15–50 pounds of joint pressure. This can increase pressure on the nerves surrounding the knee.
Furthermore, being overweight promotes chronic inflammation and increases the risk of common inflammatory diseases such as diabetes, heart disease, and high blood pressure.
With this, losing weight can help to improve mobility, reduce joint stress, and improve general health.
Try Meditation
If you’ve been reading some of our other articles, you’ll know that your mental health and physical health are inseparable. How we feel, look, and physically function influences our mental state. Our mental state often determines our lifestyle, how we look, and how we feel. They’re linked in ways we can only start to imagine!
Meditation involves focusing the mind to create a state of relaxation and calm. Examples include sitting quietly, deep breathing, and repeating a mantra. Relaxation techniques such as meditation can lower our stress levels.
This can help reduce common stress hormones such as cortisol, decrease muscle tension, and impact healthy lifestyle choices. Each of these can reduce the chance of inflammation and with it, the incidence and symptoms of knee nerve pain.
Get Regular Massages
Massages offer a great way to improve general well-being and mental state. Gentle pressure around the affected knee joint may help to reduce stiffness and discomfort.
While it’s not typically recommended as a treatment method for joint pain, it’s highly likely to offer many indirect benefits such as stress reduction. Alongside this, it possesses no risks when done correctly.
Make sure to use a qualified professional so they can perform the correct massage techniques.
Consider Herbal Supplements
In 2024, herbal supplements are the new craze. We're still only scratching the surface in terms of natural alternatives that the Earth can provide us with. We don’t always have to use modern medicine as the answer to everything.
Taking herbal supplements may help reduce the discomfort associated with nerve pain. Examples of possible herbs to consider include ginkgo, devil's claw, boswellia, bromelain, and stinging nettle.
It’s important to note that dietary supplements including herbs are not currently regulated by the FDA. Therefore, you can’t be sure what’s in them. Also. Specific research into herbs and joint pain is still developing.
Improve Your Posture
Posture refers to the position of our body in space. How our limbs and torso align plays a big part in the stress experienced by different joints during movement, activity, and exercise, including the knee joints.
Certain postural changes can be made and considered to reduce knee stress and the discomfort associated with nerve pain. These include:
- Avoiding prolonged sitting.
- Avoiding low chairs and couches that you may sink into.
- Regularly checking your upper-body position to avoid slouching.
- Wearing supporting shoes for movement and exercise.
Medical Marijuana
Medical marijuana, also known as cannabidiol, is a broad term for a group of cannabis-based medicines used to treat various medical conditions. Recent approval as a potential medical treatment has meant interest in different applications has expanded. This includes the potential treatment of knee joint nerve pain.
While it won’t directly treat knee pain, it may help to improve discomfort and reduce inflammation levels. Initial human trials suggest potential applications. However, further clinical trials are needed in patient populations before widespread adoption can be considered.
Knee Nerve Pain DOs & DON’Ts
So, now you know a few things you can do at home to treat or prevent knee nerve pain... But it’s also important that you know what not to do if you want to prevent your pain from getting worse.
Luckily for you, we’ve provided some helpful DOs and DON’Ts for treating nerve pain in your knees that will help you achieve the best results possible.
Do:
- Avoid taking too many NSAIDs – While the short-term relief they provide can be tempting, the long-term effects of NSAID use on your body can be quite damaging. We've gone into more detail on this in more detail when we spoke about NSAIDS Vs Red Light Therapy.
- Exercise gently and do your stretches – both can promote blood flow and remove tension in the affected area. Plus it also encourages more range of motion and flexibility, which can go a long way toward preventing and relieving nerve pain in the knees.
- Use heat therapy – while heat won't actually work on the root cause of your nerve pain, it can help the muscles to loosen up and relax which in turn can reduce the pain and swelling in the area.
- Seek professional help – If you experience knee nerve pain, use the qualified help available to discuss your symptoms and treatment options. Qualified professionals will give a well-informed diagnosis and direct you to suitable treatment options.
- Wear supportive shoes – Supportive shoes can provide cushioning during movement and exercise, reducing the amount of potential knee stress. Pick the correct supportive shoes with the help of a qualified professional if needed.
- Use supportive aids – Compression knee braces are designed to provide support in and around the knee joint. Wearing a knee brace during activity and movement can also help to distribute pressure and reduce potential discomfort.
Don't:
- Ice your joints – cold treatments like ice packs may help relieve the pain temporarily, but can actually make your pain worse in the long run by restricting blood flow to the area and causing the muscles to tighten even more. We've debunked this common myth about the use of ice in our blog post Icing Vs Red Light Therapy: The Ultimate Guide.
- Engage in activities that put excessive pressure on the affected nerve – activities like running or high-impact sports can cause further damage to the already inflamed joint and make the problem worse. Try a more gentle form of exercise instead (like swimming or yoga) to keep pressure off the affected nerve.
- Ignore symptoms of nerve pain – because nerve pain can be caused by a whole host of different underlying conditions, it's important not to ignore any of your symptoms regardless of how minor they may seem.
When Should You See A Doctor?
If you have severe or persistent nerve pain in the knee that’s not getting better after several weeks of using simple at-home remedies, you should make an appointment with your doctor right away.
A doctor can perform a physical examination and may order imaging tests such as an X-ray or MRI to determine the cause of your knee nerve pain.
Treatment will depend on the underlying cause of your pain but may include physical therapy, medication, or in some cases, surgery.
So there you have it, everything you need to know about treating and preventing nerve pain in the knee!
While these tips are simple, they can make a big difference in helping to ease your pain and get you back on your feet again in no time.
For more on how red light therapy help you recover from knee injury, read:
- Red Light Therapy for Meniscus Tear
- 9 Signs Of Knee Replacement Failure
- Red Light Therapy For Knee Surgery Recovery
- what is the fastest way to recover from knee surgery?
- Knee Cartilage Repair Without Surgery: Is It Possible?
- [x] Non-Surgical Treatments for Knee Pain
- Red Light Therapy For Sports Performance
- Low Impact Sports to Strengthen Knees
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How to Treat Joint Pain Naturally and at Home
Sources:
1 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6299306/
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