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.
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.
