What are non-invasive knee pain remedies?

During the holidays I’m frequently asked health and fitness questions..which I love! 
The questions I got this year were mainly about non-invasive knee pain remedies since several of my cousins have started to have knee pain. We’ve all hit that phase of life when your favorite music is ”old”  which almost hurts as much as your knees ache. :) 

One cousin, in particular, told me her knees ache when she sits for long periods of time making her drive to and from work uncomfortable. For her the pain is not intense, just annoying. She could simply take aspirin to ibuprofen to get rid of the pain BUT she is worried about the effects of taking even over the counter medication daily.  She tried a knee brace but that just made her hot and kept falling down her leg. She debated going to her primary care to find out what’s wrong. She didn’t go because she figured they would just prescribe pain killers, injections or surgery, none of which she wanted.

My cousin looked anxious while telling her story.  So I asked her again, “how severe is the pain?” She said the pain wasn’t horrible but it stopped her from working out, made doing errands annoying and uncomfortable, and she was skipping lunches with friends to avoid making the nagging pain worse. “I just want to stop having to plan my life around my achy knees.” She said her biggest concern was that her knees were running her life now so how soon would she need surgery to make it through her day? 
Here are a few of the tips I gave my cousin: 

1. Ice - I know that many of my fellow southerners dislike being cold. However, ice can work miracles.  Just think in 10 minutes you could have less discomfort and move better! Simply placing a bag of peas or corn on your knee for 10 minutes. How amazing is that?! Hydration- keeps everything moving will. 
   
2. Comfortable shoes - I know that shoes can make the outfit but they can also add stress to our knees.  Try wearing shoes that are cushioned and have arch support with a heel that is 1 inch or less. 
   
3. Daily stretching - A simple daily stretching routine can help you clear your mind and free your body of the daily stress that accumulates over time. Anyone that has to sit at a desk for several hours know how stiff you feel when you initially stand up. Stretching everyday for 10 - 30 minutes can help your muscles and ligaments stay flexible and reduce joint pain. 
   
4. Don’t sit with knees crossed - It seems like such a minor thing to sit with your knees or ankle crossed but that simple rotation of your legs add stress to your knees. Your knees are only supposed to bend and straighten but your hip and ankle can move in all directions. The ability of your hips and ankles to move in multiple directions can easily be a point of stress for your knees. 
   
5. See a Physical Therapist - Nagging pain that doesn't resolve after 3-5 days should be looked at by a Physical Therapist. Many times it is something that can be resolved quickly if you seek help the pain is mild. Pains even minor nagging pains can become BIG problems when left untreated. A physical therapist will complete a  hands on treatment that promotes healing with non-invasive remedies. 
   

My cousin called me a week after I talked to her over the holiday telling me how she was in a LOT less pain. She was able to play with her kids without thinking about her knees and had restarted her workouts! 

Looking for more information on how to stop knee pain without medication or surgery. 
You are not alone. Many people suffer for years with annoying, worsening knee pain. Take back your life today!

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