Bone-on-bone knee pain is a common ailment that can make everyday activities feel like epic battles. This level of discomfort can impact every aspect of an individual’s life, limiting movement and possibility.
Luckily, there are several natural remedies for managing and even reducing bone-on-bone knee pain without resorting to medication or surgery.
The Importance of Protecting Your Cartilage
Movable joints in the human body have cartilage over the ends of the bones. This cartilage protects the bones as you move, allowing the bones to glide over one another without grinding.
When this cartilage begins to break down, the joints experience swelling, pain, and loss of motion. The most common causes of cartilage deterioration are osteoarthritis, rheumatoid arthritis, and gout.
Keeping your cartilage in good working condition is essential for maintaining an active and comfortable lifestyle.
One of the most effective ways to maintain joint health is through regular exercise. Exercising regularly helps strengthen muscles and bones, maintain body weight, and increase flexibility.
Of course, if you suffer from joint pain, the idea of regular exercise may be intimidating. Don’t let this stop you. Studies show that eight weeks of regular exercise can significantly reduce knee and hip pain related to osteoarthritis.
To combat bone on bone knee pain with physical activity, you should incorporate three kinds of exercises into your daily regimen:
- Aerobic exercises, like swimming or walking
- Strengthening exercises build the muscles in the legs, hips, and glutes to better support your knees
- Stretching exercises that improve flexibility
Heat and Cold
Another simple, all-natural remedy for bone-on-bone knee pain is applying heat and cold to the affected area.
Cryotherapy (the application of cold) and thermotherapy (the application of heat) can significantly affect joint pain. Cryotherapy reduces swelling and temporarily numbs pain, while thermotherapy relaxes the muscles and increases blood circulation.
Massage is another natural remedy for bone-on-bone knee pain. Studies indicate that weekly massage sessions lead to temporary relief for knee osteoarthritis by reducing pain and stiffness and increasing range of motion.
Seek out a licensed massage therapist to give this form of natural remedy a try.
In some ways, what you eat is as important as what you do when managing bone-on-bone knee pain. Eating a nutrient-rich diet helps your body produce the materials it needs to keep your joints healthy.
It’s not always easy to get the nutrients you need through diet alone, however, so you may want to look into some supplements to ensure you’re taking in what your joints need. Look for supplements that include the following ingredients, all of which have proven to have properties that help with joint pain management:
- C-1 Digestible Collagen
Tai Chi is another practice that has proven to be effective in managing joint pain. This ancient Chinese martial arts system uses slow, controlled motions to increase strength, flexibility, and balance and provides multiple health benefits.
While bone-on-bone joint pain can bring your life to a grinding halt if you let it, you can combat this ailment with natural remedies that will enable you to live a full, productive, enjoyable life.