Knee Pain
Relief…

› [Knee Pain Relief]
A bag of crushed ice is great for knee pain relief...

This page should be used after ruling out emergency situations that are listed on the Knee Joint Pain page...

When you are certain you do not have any of these conditions...

  • Infection...
  • Deformity...

Please come back to this page for things you can do at home...

The Best Knee
Pain Relief Is R.I.C.E...

As long as you can rule out infection and deformity...

Applying the R.I.C.E method is one of the best things you can do at home until the pain resolves or you get seen for further diagnosis...

Get Some Rest...

Rest is key for knee pain relief...

In a case of knee injury, it is important to get the weight bearing off your knee until you know exactly what the extent of the injury is; you do not want to make your condition worse by

continuing to stress this very complex joint…

If you play sport or are in a physical job, unless you can say with absolute certainty that it is minor, it is always best to get an x-ray,  or an MRI…

With knees, as with other joints, you can save yourself a lot of pain if your diagnostic testing is as complete as possible from the beginning...

Because fragmented cartilage, for example,  will need to be removed surgically, but can mimic a simple twisted knee for a while…

Knee pain relief measures taken at home will not be enough if this is the case...

If you are unsure as to what has happened, there will be uncertainty back on the court, or playing field, or doing your job, where it could act up again as soon as it is stressed too much...

Apply Ice…

As long as there is not a deformity, open wound or a prosthetic, ice is usually indicated...

Ice for ten minutes every two hours is best for knee pain relief...

according to the latest papers I have read in the ongoing argument over the exact amount of time ice can be applied to reduce inflammation...

After ten minutes, the body reverses the process, and swelling begins, as the body fights for heat against the ice …

Also, everyone has a different sensitivity to cold..

You can use ice packs (crushed ice is most comfortable) with a wet flannel on the skin, or gel packs which are softer and more pleasant - definitely better for kids - or frozen sponges...

You may not get too much knee pain relief if you are traumatized by your icing method, and please stay away from ice baths unless you are a sporting pro and are being monitored by a Dr...

If you play sport or do physical work, an instant ice pack or two in your kit is always good for cooling down knees and other joints immediately after a game or match, or a work day....

They do cost a few bucks, but you can take them with you anywhere; just crack and use...!

Timing is of the essence in recovery after any joint in the body has been used forcefully for an ongoing period of time, so your timing with ice is critical. Do not let it wait, especially if you are sore...!

Use Tape For
Compression…

Compression along with ice is best when re-mobilizing a joint that has been injured...

For knee pain relief after your ice application, you can simply wrap your knee up with a supportive bandage; firmly but not overly tight...

Or apply a sports tape such as Strength tape in one of the following configurations...

The advantage of modern day sports tape, is that it provides added strength to specific areas of the knee depending on the particular injury...

In addition, a high quality tape like Strength Tape or Acti-Tape  will give added compression to alleviate pain and enhance circulation without causing swelling or decreasing circulation to other parts of your body while you are not moving...

Strength tape is also water proof and last from 5-7 days...

There are many different taping configurations for a knee joint.

Feet Up For
Elevation...

Sitting at a forty -five degree angle or lower with your knee at the level of, or, above your heart is optimal for knee pain relief…

This is another one of the best ways to slow the process of swelling...

Our bodies really do have the best of intentions for us, in that the reaction of swelling is trying to protect our joint, however, the body itself is not thinking about the possibility of getting an x-ray  or MRI where swelling can hinder a clear view when it comes to the picture itself...

Natural Pain
Relief...

Over the counter as well as prescribed pain relief medications are fast acting and potent, but what happens if you need to take them to manage your pain over a period of years, or for the rest of your life...?

You may wish to do some research and look into some natural pain relief remedies that will not have the toxic effects on your internal organs that most pain medications do after a lengthy period of time...

I have provided some basic information regarding supplementation that provides natural pain relief to help get you started - just click on the link below...

Natural Pain Relief

Three Things That
Will Keep Your
Joints Healthy...

1. Diet...

If you play a sport of any kind or do repetitive physical work (or are just interested in keeping yourself healthy), please educate yourself in terms of diet, and give yourself a high quality supplement regime…

I have personally known elite collegiate athletes who attended Big Eight schools (in the United States) who did not eat right…

They had a string of injuries during their career and experienced an unhealthy weight gain post career due to having had zero dietary education…

  • I personally recommend the Eat Right For Your Type series by Dr. Peter D'Adamo...

            Go to this site for more information http://www.dadamo.com/


If you are going to put your body through the rigors of college, Olympic or professional sport, it is best to know as much as you can about your body and how it relates to the food you eat...

If you do not know how to cook...Learning to would be a good thing…

Knowing what is in your food is as important as eating it...

2. Maintenance care after every game or match…

It is a good idea to have your ice packs, sports tape, chiropractor, and massage therapists booked and ready…

Even if you have not been injured during a game or match, consider the parts of your body that have just been stressed the most…

  • Knees from pushing, pivoting, cutting or jumping…
  • Elbows from throwing…
  • Your back from pushing or pulling...

If you are an amateur sports person or hobbyist, you may not want to go and do this every time, right away, like the pro's do as the rest of the team departs for beer and pizza...

But please do keep in mind that maintenance care is the key to longevity for your joints...

If you start taking care of yourself now, it is an investment that will go a long way as you age and it will extend your time in playing sport and an active life in general by years…

3.  Avoid Drugs And Excessive Amounts Of Alcohol...

The use of steroid drugs, recreational drugs and the excessive use of alcohol will eventually not only damage your joint tissue but your internal organs as well…

I have had several clients starting treatment in their seventies and, I can tell you, had they started earlier, there is a good chance that I would not have had to tell them that all I could
do for them is help with pain management for their osteoarthritis…

Which was brought on, or had accelerated, by over use and the absence of maintenance care…

Summarizing...

 So, both in my opinion and personal experience, for knee pain relief or joint pain in general, if you…

  • Eat right for your blood type with the proper supplementation for your lifestyle…


A very general hint I will add here is that even if you do not go gluten free completely, and just cut down on processed wheat products and potatoes, it will make a difference with regard to joint pain in general...

  • Get maintenance care through massage and chiropractic…
  • Avoid alcohol in excess and steroidal and recreational drugs...

You are going to give yourself and your joints the best shot at a long and active life…

› [Knee Pain Relief]

Disclaimer – This is information on joint pain. I teach, but I do not diagnose, prescibe or treat people who contact me. You are responsible for your condition using your own best judgement combined with what you have learned. Just a heads up - bodies carry unusual differences from time to time, in saying that, you could be one of those rare and unusual beings; if you are in doubt, please contact a physician in your area, so you can rule it out.

Move Freely and Knowledgeably and Be Well!

Dr. Jo

P.S...    “Greater certainty of your condition alone can be a powerful form of pain relief.”