Remedies for Knee and Joint pain in Seniors

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As we grow older, our joints get sore and weak. This might cause pain at some levels. But knee pain could be a result of several things. It could be because of your weight, effects of a previous injury, symptoms of an occurring problem, or many more. Identifying the root cause of your pain is crucial, only then can you find ways to treat it. The below are some simple remedies that you can do whenever you want at your comfort. These are known to reduce knee pain but it is essential to consult a doctor beforehand. Proper medical treatment is the best option for a cure. But these remedies are proven to be useful when done along with existing treatment. 

RICE for knee injuries

When your knee pain is due to a mild injury this works perfectly as first aid and a working cure. Apart from the medications prescribed by your doctor you could follow the below steps several times a day for a speedy recovery.


R - Rest 

I - Ice

C - Compression

E - Elevation


  1. Rest your knee and legs

  2. Add ice in a cloth or bag and apply it over the affected area

  3. Tie your knee with a cloth to compress and prevent further swelling

  4. Keep your knees elevated while resting

Tai Chi and exercise

Physiotherapists suggest that proper knee health or entire body fitness for that matter is maintained only when you work your muscles and joints regularly. Joints become stiff when not exercised properly and can get injured upon any sudden jerk or movement. This can be avoided by following a proper exercise routine that effectively works all your muscles and joints.


Tai Chi is one such traditional Chinese exercise that involves rhythmic body movements that exercise all parts of the body. This is known to be very effective in motor activity.

Manage your weight

Your legs carry the weight of your entire body. Hence the more your weight the more pressure your knees have to bear. This could be a significant contributor to your knee pain. So maintaining the right body weight is not only important for your internal health but also your knees. 

Don’t hesitate to use a walking aid

Your joints have been helping you throughout your lifetime. So as you age it is normal for them to weaken or get sore. This could result in injuries and pain. To prevent this from happening you should try to reduce the pressure applied to your knees. Walking aids like walking sticks, soft sole shoes, knee pads, and other products are available on the market today. You could always make use of them without any hesitation.

Heat and cold treatment

These are two different treatments that are beneficial when the cause of the pain is known. On the advent of a knee injury, you could either soothe the pain with ice packs or warm cloth with heat or hot water and massage the affected area. But, if your knees feel hot or seem to emit some heat upon injury do not use the hot treatment over it.

Massage and acupuncture

Regularly massaging near the knees and joint area would relax them, removing soreness, and improve flexibility. Acupuncture has proven to be a very effective method in relaxing not just joints but all parts of the body. This method has been existing for a long time and still proves to be useful.

Eat the right food

Food rich in Glucosamine, chondroitin, omega-3, vitamin-D, and calcium highly improve joint and bone health. These nutrients are present in food items like fish, nuts, citrus fruits, lentils, beans, sprouts, whole grains, olive oil, leafy vegetables to name a few. Including them in your daily diet would enhance the health of your joints massively. If you’re on any treatment for your joint ailments consumption of such food would surely enhance the outcome.


All these remedies would be really beneficial to ease your knee and joint pain. But always note that it is very important to consult your doctor, sought professional advice, and learn about the condition of your joints before doing anything on your own. 


If you have difficulty visiting a doctor regularly you could avail of in-house physiotherapy services. Antara care homes not only offer senior assisted living facilities but also provide home physiotherapy services. Staying at Antara care homes could be the best decision you can make for your senior life. They take care of you like their own, follow personalized diets, provide a healthy friend circle, have 24/7 clinic facilities, and can transport you to the best hospitals in case of an emergency at any time. One place can never offer you so much if it isn’t Antara. 


For more information, visit: https://antaraseniorcare.com/care-homes/

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