Knee Pain
Knee Pain – Causes, Symptoms and Effective Approaches Knee pain is one of the most common joint problems, affecting people of all ages – from athletes to those who lead a more sedentary lifestyle. The knee, being the largest and most complex joint in the body, is subjected to daily pressure, body weight and repeated movements. How knee pain manifests Pain can be: Acute – occurs suddenly, usually after an accident or a wrong movement. Chronic – persists for weeks or months, with varying intensity. Intermittent – appears and disappears, depending on activity or other factors such as the weather or the general condition of the body. Associated symptoms may include: Swelling and local warmth Stiffness, especially in the morning or after periods of rest Cracking, popping or a “catching” sensation when moving Weakness or instability of the knee Most common causes Mechanical and wear and tear Osteoarthritis (arthrosis) – wear and tear of cartilage with age Meniscus or ligament injuries Repetitive overuse (sports, physical work) Inflammation Rheumatoid arthritis or other forms of arthritis Bursitis (inflammation of the protective “cushions” of the knee) Tendinitis (inflammation of the tendons) Secondary factors Extra pounds, which put additional pressure on the joint Lack of movement, which reduces blood and lymph circulation Energetic blockages on the acupuncture meridians that cross the area Risk factors Age over 40 years old History of knee injuries Intense sports activity or repetitive movements Sedentary habits Muscular or postural imbalances Approaches for improvement Rest and protection in acute phases Ice or cold compresses to reduce inflammation Strengthening and stretching exercises for the thigh and calf muscles Body weight control to reduce pressure on the joints Lymphatic massage and acupressure to improve circulation and eliminate blockages Anti-inflammatory diet – rich in green vegetables, fatty fish, seeds and spices such as ginger and turmeric Important: Knee pain should not be ignored, especially if it persists or worsens. A medical consultation and possible investigations (x-ray, MRI) can identify the exact cause and help choose the right treatment.
To manage inflammation effectively, consider integrating into your diet a variety of foods renowned for their anti-inflammatory effects. Here is a curated list of such items:
Fatty Fish Varieties: Fish like salmon, sardines, mackerel, herring are rich food in omega-3 fatty acids and are well-known for reducing inflammation.
Berry Types: Strawberries, blueberries, blackberries, and raspberries are rich in antioxidants, especially anthocyanins, which have inflammation-reducing effects.
Green Leafy Vegetables: Spinach, kale, and similar leafy greens contain anti-inflammatory antioxidants.
Extra Virgin Olive Oil: Olive oil is a good source of oleocanthal, which has anti-inflammatory effects comparable to certain over-the-counter anti-inflammatory medications.
Turmeric Spice: Known for its curcumin content, turmeric effectively reduces inflammation.
Citrus Fruits: These fruits, including oranges, grapefruits, and lemons, are rich in vitamin C antioxidants, which are beneficial for reducing inflammation.
Tomatoes: A valuable source of the antioxidant lycopene, tomatoes can help combat inflammation.
Varieties of Nuts and Seeds: Almonds, walnuts, and seeds like flax and chia are high in omega-3 fatty acids that help mitigate inflammation.
Green Tea: Rich in catechin antioxidants, green tea effectively lowers inflammation.
Legumes: Including beans, lentils, and chickpeas, these are not only rich in fibre and protein but also have properties that help reduce inflammation.
Ginger Root: Ginger is recognized for both its anti-inflammatory and antioxidant properties.
Garlic and Onions: These kitchen staples contain sulfur compounds that reduce inflammation.
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Adding these foods to your daily eating habits can significantly lower inflammation and enhance overall well-being. Combining these dietary choices with a balanced lifestyle is essential for optimal health.
If you've had a fall on your knee and you've developed a swelling that won't go away, it's essential to take a few steps to make sure you're taking care of it properly:
Rest: Rest your knee and avoid activities that cause pain or discomfort.
Ice: Apply cold compresses to reduce swelling. Use ice for 20 minutes every few hours for the first 1-2 days.
Compression: Use an elastic bandage to reduce swelling. Ensure the application is not too tight so as not to restrict blood circulation.
Elevation: Keep the knee above heart level if possible to help reduce swelling.
Anti-inflammatory medication: Non-steroidal anti-inflammatory drugs, ibuprofen or naproxen, can help relieve pain and inflammation.
Light exercise: After the swelling begins to go down, light stretching and strengthening exercises can help regain mobility.
Monitoring symptoms: If pain or swelling persists, worsens, or new symptoms appear, it is essential to see a doctor.
Critical information that can help you heal a swollen knee:
Rest: Rest the knee and avoid activities that worsen the pain or swelling.
Ice and Heat: Use cold compresses for the first 48 hours to reduce swelling, then alternate with warm compresses to improve circulation and relax muscles.
Compression and Elevation: Use a bandage to reduce swelling and keep the knee above heart level.
Anti-Inflammatory Medication: Take non-steroidal anti-inflammatory drugs, such as ibuprofen, to help relieve pain and inflammation.
Anti-Inflammatory Diet: Include foods with anti-inflammatory properties, such as fatty fish, berries, leafy green vegetables, extra virgin olive oil, turmeric and ginger.
Complementary Therapies: Explore options such as acupuncture (in TCM) or using Ayurvedic oils and herbs to support healing.
Light Exercise: After the swelling begins to go down, light stretching and strengthening exercises can help regain mobility.
Medical Consult: If swelling or pain persists or worsens, or a more severe injury is suspected, consult a doctor.
Monitoring: Pay attention to the evolution of symptoms and adjust the treatment according to the body's response.
These tips are general and should be tailored to your specific condition and the advice of a medical professional. Be sure to approach healing holistically, considering both physical lifestyle and dietary aspects.
In Ayurveda, treatment
In Ayurveda, treatment for knee swelling and injuries after a fall focuses on balancing the doshas (Vata, Pitta, and Kapha) and healing the body naturally. Here are some Ayurvedic remedies and practices that may be helpful:
Rest and Balance Vata: Vata is the dosha associated with movement and is often involved in injury. Rest is essential to calm Vata.
Ayurvedic Oils: Apply warm oils such as sesame to the affected area. Oils can help reduce pain and inflammation. Light massage can be beneficial, but be gentle and avoid direct pressure on the inflamed area.
Hot and Cold Packs: Alternating hot and cold packs can reduce swelling and relieve pain.
Ayurvedic Herbs: Turmeric (Curcuma), Boswellia and Ashwagandha are known for their anti-inflammatory properties and can be taken as supplements to help reduce inflammation.
Ayurvedic Diet: Eat foods that balance the Vata dosha, such as warm, moist and slightly oily. Avoid foods that aggravate Vata, such as dry, cold and raw foods.
Yoga and Light Exercise: Practicing yoga can help, but avoiding postures that pressure the knees is essential. Focus on light postures and stretching exercises.
Meditation and Relaxation: Relaxation and meditation techniques can help reduce stress and promote healing.
In Traditional Chinese Medicine (TCM),
In Traditional Chinese Medicine (TCM), treating a swollen knee after a fall involves balancing Qi, improving blood circulation, and removing blood stasis that can contribute to inflammation and pain. Here are some specific TCM methods and remedies:
Acupuncture: Acupuncture can stimulate specific points that help reduce pain and inflammation and improve Qi and blood circulation in the affected area.
Chinese Medicinal Plants: Herbal remedies such as Tian Qi (Panax notoginseng) or Dan Shen (Salvia miltiorrhiza) are recommended to improve blood circulation and reduce inflammation and pain. These herbs are usually administered as decoctions or capsules.
Moxibustion: This technique involves burning a medicinal herb (mugwort) near the skin's surface to heat acupuncture points, which can help improve circulation and reduce pain.
Tui Na Massage: It is a type of therapeutic massage that helps improve the circulation of Qi and blood in the affected area, thus helping to reduce swelling and promote healing.
Qigong and Tai Chi exercise: Light exercises such as Tai Chi or Qigong can help maintain knee mobility by improving Qi and blood circulation.
Diet: Eating foods that support blood circulation and reduce stasis, such as ginger or garlic, can be beneficial. Avoid foods that may cause dampness or coldness in the body, as these may aggravate stasis.
Applying heat: Heat, such as warm compresses, can help reduce stasis and relieve pain.
It is important to note that these recommendations are general and should not replace professional medical advice. Also, before trying any specific TCM treatment, it is recommended that you consult a qualified Traditional Chinese Medicine practitioner to ensure that the treatment is suitable for your particular condition. If the situation is the same or worsens, you should see a doctor.
Compresses can be an effective and easily accessible way to reduce local inflammation and relieve pain. Different types of compresses can be used depending on the type and location of inflammation. Here are some examples:
Ice Packs: Cold packs are ideal for reducing acute inflammation, such as that caused by a recent injury or sprain. Ice helps constrict blood vessels, reducing swelling and pain. Use an ice bag of frozen vegetables wrapped in a thin towel to avoid frostbite. Apply to the affected area for 20 minutes every few hours for the first 24-48 hours after the injury.
Warm Compresses: Warm compresses are more suitable for chronic pain and relaxing tense muscles. Heat improves circulation and blood flow, helping to relax muscles and reduce stiffness. A heated towel, hot water bottle, or salt bag can be used. Apply the warm compress for 15-20 minutes.
Alternate Hot and Cold Compresses: can be effective for certain types of inflammation and injuries, as the combination of heat and cold can help improve circulation and reduce swelling.
Herbal Compresses: Using anti-inflammatory herbs such as arnica, lavender, or chamomile in compresses can provide additional benefits. You can soak a towel in an herbal infusion or add essential oils to a hot or cold compress.
Apple Cider Vinegar Compresses: Dilute apple cider vinegar with water and use the mixture as a compress to help reduce inflammation and relieve pain. This can be especially helpful for joint inflammation.
Clay Packs: Clay, such as green clay, is applied as a paste to the affected area to help draw out toxins and reduce inflammation.
Note that these recommendations are general and are not a substitute for professional medical advice. If the inflammation or pain persists or is severe, it is essential to see a doctor. Also, always test the temperature of the compress on a small area of skin to avoid burns, and check if you are allergic to any ingredients used in the compresses, especially herbs or essential oils.
Knee Pain
Crushed cabbage applied to a swollen knee is a traditional remedy and can be helpful, especially if the inflammation is not very severe.
How it works
Cabbage leaves contain natural anti-inflammatory substances (antioxidants and vitamins).
Applied topically, it can slightly reduce swelling and pain.
How to apply correctly
Wash the cabbage leaf and crush it gently with a rolling pin or your hand until a bit of juice is released.
Place the leaf directly on the knee, then cover with cling film and a towel or loose bandage.
Keep the compress for 30-60 minutes, once or twice a day.
You can change the leaves when they dry.
Other helpful remedies for swollen knees
Ice – 10-15 minutes every 2-3 hours (in the first 48 hours of the swelling).
Rest and elevate the leg – keep the leg slightly elevated on a pillow.
Light compression, such as an elastic bandage, can reduce inflammation.
Anti-inflammatory ointments – with diclofenac or ibuprofen (e.g. Voltaren, Fastum).
Ginger or turmeric tea – helps reduce inflammation internally.
When to see a doctor
If the knee is very swollen and red.
If you have severe pain or fever.
If the swelling does not go down after a few days of home treatments, consult a doctor.
Knee pain can have many causes, and the exact diagnosis depends on age, lifestyle, physical exertion and history of trauma.
Here are the main reasons:
1. Mechanical problems and overuse
Intense physical exertion or repetitive movements (climbing stairs, running).
High body weight – puts additional pressure on the joint.
Incorrect alignment of the legs (e.g. knee in an X or brace).
2. Trauma
Sprains or dislocations occur after a sudden movement or a fall.
Meniscus or ligament tears are more common in athletes.
Contusions – direct blows that can cause swelling and pain.
3. Inflammation and joint conditions
Arthritis (joint inflammation) – can be:
Osteoarthritis (wear and tear of cartilage with age).
Rheumatoid arthritis (autoimmune).
Post-traumatic arthritis (after repeated injuries).
Bursitis – inflammation of the fluid "cushions" around the knee.
Tendinitis – inflammation of the tendons, often found in athletes.
4. Other causes
Infections – if the knee is red, hot and has a fever.
Hip or back problems – pain can be felt in the knee through irradiation.
Vitamin and mineral deficiencies can weaken the joints and ligaments.
🔹 How to find out the exact cause
Orthopaedic or rheumatological consultation.
X-ray or MRI if the pain persists.
Blood tests for inflammation or arthritis.
1. First aid when your knee hurts
Easy rest – avoid straining your knee, but don't stay completely immobilized.
Ice – 10-15 minutes every 2-3 hours for the first few days if it's inflamed.
Elevating your leg – keep your knee on a pillow to reduce swelling.
Light compression – with an elastic bandage or knee brace.
2. Home care and remedies
Gentle massage with arnica, menthol or camphor oil.
Natural poultices:
Crushed cabbage – natural anti-inflammatory.
Grated ginger or turmeric with honey – applied locally to relieve pain.
Warm foot baths with bitter salt (magnesium sulfate) – relaxes the joint.
Anti-inflammatory teas: ginger, nettle, and horsetail.
3. Movement and exercises
Strengthen the muscles of the thigh and calf – helps the knee to be stable:
Lying leg raises.
Easy stationary bike.
Swimming or walking in water.
Avoid: running on asphalt, jumping, and climbing stairs frequently.
4. Lifestyle
Control your weight – even a 2-3 kg weight gain increases the pressure on the knee.
Comfortable shoes with soft soles.
Add to your diet:
Foods rich in collagen and vitamin C (fish, eggs, citrus fruits).
Calcium and magnesium (dairy products, seeds, green vegetables).
Glucosamine and chondroitin supplements, if your doctor recommends them.
5. When to see a doctor
Pain persists for more than 2 weeks.
The knee becomes very swollen, red or hot.
Painful blockages, popping or difficulty walking appear.
Day 1 – Soothe Inflammation
Morning:
10 min ice on the knee.
Drink ginger or turmeric tea.
Evening:
Elevate the leg on a pillow for 20 min.
Apply crushed cabbage leaf or grated ginger poultice.
Day 2 – Light mobilization
Morning:
10 min light exercises: straight leg raises (10 x 2 sets).
Gentle massage with arnica oil.
Evening:
15 min warm foot baths with Epsom salt.
Apply ice for 10 minutes after the bath if the knee is swollen.
Day 3 – Alternating cold-hot
Morning:
10 min ice.
10-15 min slow walk (on level ground).
Evening:
15 min warm compresses, then elevate the leg for 15 min.
Anti-inflammatory tea: ginger + lemon.
Day 4 – Light strengthening
Morning:
Exercises:
Extended leg raises – 10 x 2.
Light knee bends while sitting on a chair – 10 x 2.
Light massage with menthol or camphor oil.
Evening:
Take warm baths with bitter salt for 15 minutes.
Cabbage poultice 30 min.
Day 5 – Active recovery
Morning:
Walk 15-20 min on the field.
10 min ice after walking.
Evening:
Elevate the foot for 20 min.
Drink nettle or horsetail tea for the joints.
Day 6 – Maintenance
Morning:
Light exercises on day 4.
Gentle massage.
Evening:
Alternating hot-cold: 5 min warm compress + 5 min ice (2 times).
Rest with the foot elevated.
Day 7 – Assessment and relaxation
Morning:
Walk 15-20 min.
10 min light stretching exercises.
Evening:
Warm foot bath 15 min.
Massage with anti-inflammatory oil.
Observe how you feel and note the evolution of pain and swelling.
If the pain and inflammation decrease, you can repeat the plan and gradually increase the intensity of the exercises.
If the pain persists or worsens, it is a good idea to have an orthopaedic check-up for tests or imaging studies (x-rays/MRI).
Knee pain manifests itself differently depending on the underlying cause.
Here is a detailed guide to the most common conditions:
1. Osteoarthritis (wear and tear of cartilage)
Dull, constant pain, especially when walking or climbing stairs.
Stiffness in the morning, which improves after you "warm up".
Crackling/popping when moving.
Pain worsens in the evening after activity.
2. Rheumatoid arthritis (autoimmune inflammation)
Symmetrical pain in both knees.
Visible swelling and local warmth.
Prolonged stiffness in the morning (more than 30-60 min).
It may be accompanied by fatigue and pain in other joints.
3. Knee bursitis
Pain is localized in front of the knee or on one side.
Soft swelling, like a "cushion" with fluid.
Pain increases with support or full bending.
It can occur after kneeling for a long time or direct trauma.
4. Tendinitis (inflammation of the patellar tendon)
Sharp pain under the kneecap or at the insertion of the tendon.
It occurs mainly when climbing stairs, running, or jumping.
At first, it hurts only with effort, then also at rest if not treated.
5. Meniscus tear
Sudden pain after a wrong turn or movement.
Blockage or a feeling of catching when moving.
Swelling may occur in the first 24 hours.
Pain is more pronounced with deep flexion or rotation.
6. Ligament rupture (LIA, LIP)
Intense and immediate pain after trauma.
Often, a "pop" is heard.
Instability – the knee feels like it is "giving way".
Rapid swelling, sometimes within hours.
7. Gout (uric acid crystals)
Suddenly, very intense pain, even with light touch.
Local redness and intense heat.
Attacks often occur at night or in the morning.
8. Joint infection (septic arthritis)
Severe, constant pain, even at rest.
Extensive swelling, redness and heat.
Often, there is a fever and general malaise.
It is a medical emergency.
Especially if there is:
Sedentary lifestyle → muscles do not pump blood and lymph efficiently.
Excess weight → mechanical pressure on joints and vessels.
Slow lymphatic circulation → accumulation of fluid and toxins in tissues → chronic inflammation.
Energy blockages on acupuncture meridians → In traditional Chinese medicine (TCM), this leads to stagnation of Qi and blood, which causes pain.
How they are connected (combined view – medical + TCM)
Sedentary lifestyle + excess weight
Lymph flow is based on muscle contraction, not on the heart (like blood).
If you don't move, lymph stagnates → swelling, inflammation, pain occur.
Energetic blockages on the meridians
Liver (Liver meridian – point F10) → runs along the inside of the leg, influences tendons and joint flexibility.
Bladder (VU meridian – points below the knee) → controls the bones and joints in TCM.
Blockages here can cause pain that "flows" along the meridian path, not just in the knee.
Chronic inflammation
Medical: fluid accumulation + pressure on nerves = permanent pain.
Energetic: stagnation of Qi and blood → feeling of heaviness, dull pain.
What helps in this case
Daily gentle movement (slow walking, stationary bike, swimming).
Lymphatic massage (manual or with rollers/cups).
Lymphatic drainage through exercises – rising on toes and slowly lowering, and gently swinging the legs.
Acupressure/acupuncture on:
F10 (inside of the foot, above the ankle)
SP6 (meeting of the Liver, Kidney, Spleen meridians)
VU40 and VU60 (below the knee, on the back of the calf)
Reducing inflammation through diet – less processed foods and sugar, more green vegetables, ginger, and turmeric.
1. Yin meridians (start in the foot area and go up the inside)
These carry nutritional energy (Yin) and are associated with the internal organs.
Meridian Foot Path Associated Organs
Liver (F) From the big toe, on the inside of the foot and thigh, to the groin area. Liver, gallbladder, tendons.
Spleen-Pancreas (SP) From the big toe, on the inside of the foot, passes along the inside of the knee, up to the abdomen. Digestion, blood, energy.
Kidneys (R) From the sole (middle), on the inside of the ankle and calf, passes along the inside of the knee and thigh. Kidneys, bones, and reproduction.
2. Yang Meridians (run down the outside and back)
These trancarries active energy (Yang) and are associated with the dynamic functions of the body.
Meridian Foot Path Associated Organs
Stomach (ST) From under the eyes, down the face, chest, abdomen, then down the front of the thigh and calf to the second toe. Stomach, digestion, vitality.
Gallbladder (VB) From the corner of the eye, down the side of the head, neck, trunk, then down the side of the thigh and calf to the fourth toe. Gallbladder, muscle coordination.
Urinary Bladder (VU) From the inner corner of the eye, down the back of the head, along the back, down the back of the thigh and calf to the little toe. Elimination, bones, nerves.
3. Secondary Meridians and Extraordinary Channels that pass through the foot
Du Mai (Governing Vessel) – on the back, helps the circulation of Yang.
Ren Mai (Conception Vessel) – on the front of the body, supports Yin.
Chong Mai (Penetration Vessel) – connection between the legs and the trunk, influences the circulation of blood and energy in the lower limbs.
Dai Mai (Belt Vessel) – crosses the hip area, connecting the vertical meridians.