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Tips for Knee Pain Relief: Home Edition

Tips for Knee Pain Relief: Home Edition

The onset of old age is a difficult and tricky journey, particularly because several ailments and diseases start knocking on your doors! Out of these ailments, a redundant and recurring problem that numerous people face is pain in the knee area or knee joint pain. Although a number of reasons can be accounted for the causes that give rise to knee pain and knee joint pain, an alarming aspect of it has been witnessed in the current times when such knee pain is also targeting the youth of today, namely Generation Z. 


With people running to hospitals and physiotherapy centers to get treatment for the same, many people fail to see how knee pain can be managed and cured at home as well. With plenty of options available at home, the time has come when you must see the treatments that lay just next to your doorsteps and still go unnoticed. As the popular saying goes, “Self-possessions are always undermined and others possessions seem better.” A thorough look around your house will make many things visible to you that previously missed your optimal regard.

With technology and machine-driven pieces of equipment taking complete charge of the youth of today, taking the more expensive route to the hospitals always seems like an easier option. However, while engaged in this process, people, especially Generation Z tend to ignore the homely remedies available around them. 

This blog will elucidate on four tips to get knee pain relief within the four walls of your home. However, before exploring the tips to prevent and manage the symptoms of knee pain, it is important to go through the causes that often lead to knee pain.

Facts of knee pain in pediatrics


1. Knee Injury:

One of the most common causes of knee pain, physical harm inflicted on your knee bones or the entire knee joint itself can give rise to tremendous knee joint pain.

2. Osteoarthritis:

popularly also known as degenerative arthritis, this condition occurs when the cartilage in the knee degenerates owing to old age. Osteoarthritis usually targets people in their old age.

3. Overweight:

Individuals who are in the higher bracket of the weight cycle unfortunately end up exerting more pressure and burden on their knees which can lead to severe knee or knee joint pain.

Top Tips for Knee Pain Relief: Home Edition 

1. Turmeric

The most handy material behind the kitchen doors of a household, turmeric can act as an extraordinary pain reliever in cases of extreme pain. A turmeric paste when applied on the affected area, in this case, the knee, provides immediate ease and relaxation through direct contact. Additionally, turmeric when consumed with milk or hot water can put your muscles at ease because of its imminent anti-inflammatory properties. Owing to the anti-inflammatory properties of turmeric, including turmeric in your daily diet can be an ideal choice for knee pain relief. 

2. Essential Oil Massages

Massaging the knee with essential oils can be an effective pain reliever. When massages with essential oil happen, it plays a huge role in breaking the stiffness of the bones and enables immediate pain reduction. The most effective essential oil in terms of knee pain or knee joint pain is ginger/orange oil. A massage also calms and relaxes the entire body and sends a relaxing effect throughout the body, additionally, such massaging doesn’t require any expert/medical intervention and can be easily performed at home by oneself or with the aid of a family member. 

3. Reduction of Stress Level

It is a natural human tendency to stress on every other thing. While stress levels have many negative connotations on the human body, a study by the Arthritis Foundation claims a direct relationship between heightened stress levels and increased muscle tension. Stress can generate muscle tension and at the same time also lead to a perception of the same. Reducing the stress level is individually attainable. You can additionally also take up relaxation therapies at home to reduce the level of stress you are onboarding on yourself! Particularly in your old age, a lesser amount of stress accounts for more pain relief. 

4. Regular Exercise 

Although individuals suffering from knee pain may be aversed at the idea of regular exercising, however, regular exercise is important to maintain knee muscle strength; and additionally also prevents the symptoms of knee pain from getting worse. Many pain relief exercises can prevent the symptoms from aggravating further such as mini squats, hamstring stretches, and slow knee bends. Engaging in these exercises regularly allows you to let go of the knee stiffness and free the muscles of your knee a little more.

Facts on Knee Pain Relief

US111 by UltraCare PRO: Modern Method for Knee Pain Relief

A game-changing launch by UltraCare PRO, the US111 is a premium pain management device that targets the deep tissues of an individual through its 1 MHz frequency-lengthed sound waves. Recommended, tried, and tested by doctors and physiotherapists from several corners of the country, it presents varying intensities and modes of treatments which vary according to individual needs and discretion. 

This portable device is easy to carry around, offering a “sound” treatment within the walls of your home, US111 also comes in handy with a kit that consists of an ultracool pack, a sleek carrying bag, and an ultrasound gel to replicate the experience of physiotherapy at home and make you feel at a physiotherapy center sans the chaos of medical interference. This product is specifically designed to connect to the interiors of an individual in every sense possible by giving them the experience that they truly deserve! For your ease of understanding, the US111 also extends a manual guide to be your guiding light in the process of pain relief therapy, in addition to its free expert consultation in the beginning.

In the current paradigm where things are not easily attainable owing to multiple restrictions in terms of cost, availability, and healthcare crisis, UltraCare PRO’s US111 is here to be your partner in a pain scenario and a relief-gain scenario. 


Incorporating these home-based utilities and utilizing them to alleviate knee pain and improve the overall health of the joint structure is an easy option to opt for. UltraCare PRO’S US111 as a device provides an ultrasound therapeutic experience at home and more importantly, gives an around-the-clock service to make this device as available to the common public as possible. Gone are the days when you would sit in the chambers of your home contemplating the product physiotherapists use to relieve your pain. The US111 is here to end all your queries and bestow the experience of a lifetime to you, lifelong. Furthermore, this product can be used anytime, anywhere due to its portability which ensures a tried and tested pain relief mechanism at your doorstep at all times. Additionally, this device is completely free of drugs and entails no side effects on the body as opposed to pain relief medications. A game-changer in the pain management arena, this device will be your ideal choice for knee pain relief this winter. 

How to sit

How to sit

Exercise for home, stretching exercises, healthy body

Sounds silly, right? Why think about on this silly topic of How to sit? But this very common topic have certain positive, and negative effects on our body, depending on the way we sit. So, let’s discuss on this common but a very important aspect of our life.

Normally, we sit on a chair, on the couch or sofa, on the floor, etc. The way we sit affects a lot of our body parts like our hips, lower back, spine, waist, shoulders, neck and our head. Interesting! Isn’t it? Sitting for a longer period of time, in the office or at home in front of the television or even while driving a car, allocates inadequate burden alongside our spine and back. Later on, these long term along with poor sitting styles, over stress can cause tension headaches, pain in the lower back and shoulders and even disc problems. So, let’s check out some sitting positions that could be damaging to your body:-

Crossing legs at the knee

While you sit with your legs crossed, the area around your fibular head gets annoyed, which is just below the knee, it can tweak the peroneal nerve. Crossing your legs cause extra burden on your hip muscles and sciatic nerve due to the changes of the pelvic position. This can cause long-term back pain.

Solution: Always sit with your legs uncrossed. Do the leg cradle supine movement which gives elasticity to your hip muscles which got stiff by sitting this way.


A common sitting position for people with desk jobs, slouching- the head is pushed forward and out of placement pressurizing the muscles to work harder to hold back. It stresses the shoulder and neck muscles that cause tension headaches. Slouching causes ample of stress to the trodden spine reasoning to lower back pain.

Solution: Keep an alarm or reminder on your PC to check your posture and stand up and be alert of your sitting position. Use a lumbar roll or a small towel in the small of your back to maintain an erect pose. To maintain your upper body and lower back do yoga poses and exercises.

Crossing legs under each other

This pretzel-style position swaps your hip and knee joints and stresses them. This causes stiff hamstrings and knee and backache. In long term, it causes a burden on the hip capsule by continuous spin.

Solution: Change this position habit. To neutralize the strain on the hips and knees, add the Foam roll and It Band and Hand walks in your everyday routine. Do stretching exercises daily.

One leg up, one leg down

Sitting with one leg up on the chair and one leg hanging down, causes your pelvis to spin in such a manner that normally wouldn’t and refrain it from spin logically. This leads to sacroiliitis or irritation of the SI joints- a reason for lower back pain.

Solution: This habit is a no-no. Stabilize your body and to ease your lower back, increase Glute Bridges to your everyday routine. Try placing a small pillow or ball between your knees while doing this exercise, it helps set off your abs and hip muscles. Thus, enlightening your strength and steadiness.

Overall, stretching exercises prove very effective for relieving stress around the abs, hips and lower back area, if done on an everyday basis.

The Link between Weight Loss and Knee Pain

The Link between Weight Loss and Knee Pain

Knee pain is a common problem in different age groups of people. There are various reasons for the same but one of the deepest one is heavy weight.
Knee joint is the largest joint in the human body that gets apt cushioning from the cartilage. Cartilage is the elastic tissue that protects the bones and the joints. So basically, the knee joint works as the shock observer in our body. Every time we walk or move our leg, our knees observe the shock. Hence, it is no rocket science to understand that if you are overweight, your knees would be experiencing more shock and the heavy weight causes further damage to the knees and the cartilage too. It is interesting to note that Knee joint feels five times the body weight at each step.


Besides, according to the theory of BMI, Body Mass Index, people whose BMI is in the range of 25 to 30 are considered either overweight or obese and they are under the constant threat of becoming a victim of osteoarthritis. Apart from this direct relation, there are two other factors that connect heavy weight and knee pain. The first one is poor blood circulation. Overweight people suffer from various problems due to improper blood circulation and one of them is knee pain. Lack of apt blood rotation causes lack of oxygen and knee muscles tend to get weak over the period of time. The other factor is Leptin. It is the master hormone that is released by fat cells of the body and many experts believe that it works in favor of osteoarthritis.

Losing weight can be highly fruitful in order to provide a long life to the joints. Apart from that reducing weight can also provide swift movements of joints and it can also reduce the intensity of pain. Lower inflammation level is again a great benefit of shedding weight. Not only that but, having reasonable weight can also help you in avoiding cancer. So the point that now comes is how to lose weight and avoid health and knee deterioration. We often come across people saying that they want to exercise and lose weight but they can’t because their knee hurts a lot. So now it seems to be a never-ending cycle. Hence the easy way out here is taking baby steps.

10-effective-tips-of-weight-loss, tips weight loss

The first thing to be done is eating right kind of food. Increase your daily consumption of fruits, green leafy vegetables and avoid fat oriented food. Next thing to be done is going for light exercise. Do not punish your body. Do not push yourself off the limit in the beginning. Furthermore, you can also go for counseling and take experts advice. The thing that you have to remember during this whole process is; it is time-consuming but worthy.

healthy food, weight loss food, high protein food

Carrying heavy weight is not an easy task and body-shaming is also not a healthy habit to pet, but being overweight or obese can be threatening and harmful for your knee. So take care.

Causes And Remedies Of Knee Pain In Cold Weather

Causes And Remedies Of Knee Pain In Cold Weather

knee pain
Yes, the chilly season of fall can trigger pain in your joints, especially your knees and can flare up if you are weather-sensitive and have the condition of chronic joint disorders, such as arthritis.

We often complain about joint aches during winter. In fact, the feeling of muscle stiffness even makes us hate winters. Then, we can only imagine the extent of discomfort in joints for the people living with arthritis, isn’t it?

In a survey published in BMC Musculoskeletal Disorders, out of 712 people with Osteoarthritis (OA), 469 (67%) of them said winters made their knees hurt.

Some of the scientific researches state that the following are the causes of knee pain in cold weather;

Barometric pressure changes
barometric, joint pain, shoulder pain, shoulder joints
Compared to the summers, a drop in barometric (atmospheric) pressure can make the joints hurt badly. It is because when the weather is damp and cold, the tissues in our joints expand, putting more pressure on our nerves that control pain signals. It is due to this our joints feel weak during winters.

Increased nerve sensitivity
hand pain. hand acupressure, acupressure points
Our nerves start to misbehave due to the freeze outside. They become extremely hypersensitive to the change in temperature. The pain signals travelling along nerves from a joint are amplified in the brain by signals carried on separate nerves called sympathetic nerves, which are a part of the body’s system for maintaining its internal functioning without us having to think about it.

During winters, these nerves constrict blood vessels in the limbs, to minimize heat loss and help keep the core of the body where vital organs are, warm. But, due to the cold weather, the nerves around joints become very much active, leading to an increase in the pain a person feels.

Joint fluid thickness
joint fluid, joint pain, knee pain
Cold weather increases the thickness of the shock absorber within our joint, synovial fluid, making it lose some of its lubrication properties. Due to its increased viscosity, the fluid may not flow freely resulting in stiff and creaking joints.

Cold & humidity
humidity, cold weather
High levels of humidity can harm bone and cartilage cells, making our bones to ache in the cold weather

inactive, inactivity
The cosy and lazy feeling of winter prevents us from getting out and doing any kind of physical activity. And such long periods of inactivity affects our joint health.

Knee Pain Remedies
To survive the cold weather pain-free, you can try the following methods for knee pain relief;
1. Keep yourself warm. Wrap some extra woolen clothes around your painful joints
2. Wear knee bands or braces to reduce swelling and improve stability in the knee
3. Take hot water baths
4. Stay active indoors. Stretch, exercise, move around, perform yoga
5. Soak in the morning sunlight for some Vitamin D
6. Drink water and eat healthily
7. Use electrotherapy devices for knee pain treatment at home
Read more about the knee joint pain relief measures in detail here.

Wrapping up
Joint aches in cold weather are painful, but you must not let it take over you. Keep your spirits up, take care of yourself and enjoy the beautiful season of Winter!

12 Mental Tricks for Pain Management

12 Mental Tricks for Pain Management


Pain Management, neck pain, shoulder pain, knee pain, lower back pain

From a minor scratch to a major injury, an encounter with pain can happen at any moment. You can’t have control in that. But, there’s something you can have control on and that is the way you feel pain, yes your mind.

Our mind is a great player. It can trick us surprisingly well. But, guess what, we too can trick it for good. The pain is all in our mind but that doesn’t mean it is unreal. The pain that we feel is produced by the brain which is then processed to the body, where it notes the location and intensity, and emotionally dictates your reaction. Since pain involves both the mind and the body, certain mind-body therapies can help reduce the levels of stress hormones in the body, allowing the immune system to be better able to fight off the pain.

The sensation of pain is influenced by our genetic makeup, emotions, personality, and lifestyle. Even our past experience can trigger pain because it happens that the brain rewires itself to perceive pain signals even after the signals aren’t being sent anymore. Whatever the reason may be, you can trick your brain with the following pain control techniques.

  1. Fantasize food

Pain Management, Fantasize food

When in pain, trick your brain to imagine a warm, gooey chocolate brownie or a cheese burst pizza maybe? Why? Because fantasizing about food can stimulate the production of pain-fighting chemicals in the body.

  1. Breathe in, breathe out

Pain Management, Breathe in, breathe out

Deep breathing is something you can practice anytime. Focus on the diaphragms and make your normal breathing quite deeper by breathing from the belly rather than shallow inhaling and exhaling from the chest and block your pain signals to a great extent. You can pair it up with some music to help maintain breathing rhythms.

  1. Activate your chakra

Pain Management, Activate your chakra

Our body consists of many interlinking nerves and energy fields. Activating such pressure points will improve the blood flow and stimulate the pain-numbing response well.

  1. Mindful meditation

Pain Management, Mindful meditation

One of the best answers to the question, “how to control pain?” An unattended mind is the breeding ground of half of our problems and one way to keep it calm is mindful meditation. Meditating with the entire focus on breath and wild imagination. Visualize the pain is shrinking or melting away from your body. Picturise a nice waterfall or a garden full of fresh flowers to relax and ease your pain.

  1. Laugh out loud

Pain Management, Laugh out loud

Laughter is undoubtedly nature’s own analgesic. Laughing will release the pain-fighting chemical endorphins in your body and will also enhance your immune system.

  1. Get creative

Pain Management, Get creative

Let the creativity flow. Art therapy is believed to relieve the physical and psychological symptoms of pain. Engage yourself with crafts, clay, yarn, colored pencils, and other art supplies to fight against pain.

  1. Groove to music

Groove to music

Yes, music heals. Listening to your favourite tracks can subdue pain, depression, and discomfort associated with pain.

  1. Write it down

Pain Management

Negative thoughts can worsen the pain further. Writing whatever you are feeling on a paper can reduce the intensity of pain extremely well.

  1. Think positive

Pain Management

Needless to say, positive thoughts has pain-relieving benefits. Never get too emotionally involved with the pain or get upset when you feel it, instead, think that your body is working on it and will heal soon.

  1. Mantra magic

Pain Management

Listen to mantras or repeat a mantra—usually a sound, word, phrase, or prayer as it will keep the negative thoughts and unpleasant sensation away.

  1. Find a distraction

Pain Management

Read a book, practice your hobby, watch a movie, do anything just don’t sit and curse why you are the victim.

  1. Get some sleep

Pain Management, reduce pain, good sleep

Sleep has healing properties. A good sleep will refresh and renew your body. Try to get some sleep to ward off the pain.

It is true that when it pains, it not easy to trick your mind but with time and practice you can adapt your brain to deal from acute to chronic pain easily.