How to Relieve Arthritis Pain Naturally

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A few weeks ago, we shared the tale of two stones, comparing them to our knee joints and unveiling the truth behind arthritis pain. If you missed it, you can read about it here for context.


Now that we’ve re-established that foundation, the next question is:

What Should You Do When Arthritis Strikes?

  • Consult a Physiotherapist (Yes, You Read That Right!)

Seeking the help of a physiotherapist is one of the best things you can do for yourself—or for anyone struggling with arthritis. As we previously explained, arthritis cannot be cured, only managed. Some people, out of desperation, resort to intra articular injection to the knee. While these may provide temporary relief, the pain will always return. Do you really want to rely on endless injections with no lasting solution?


Instead of a quick fix, why not opt for a proven, long-term management plan guided by a physiotherapist? If you’re unsure where to find one, we’re here to help! You can reach out to us directly at +2348126973878.

Home Remedies to Manage Arthritis Pain

While you decide on the next step, here are some practical tips to help relieve pain at home.

1. Hot or Cold Therapy?

If you experience knee pain, especially during movement, first ask yourself:

  1. How long have you had the pain?

  2. Less than 3 months? → Use hot therapy (e.g., a hot water bottle).

  3. More than 3 months? → Use cold therapy (e.g., ice pack or broken ice wrapped in a towel).

Important: Never apply heat or ice directly to the skin. Always wrap it in a towel before placing it on the affected area for 10–15 minutes.


After this, the pain should be significantly reduced or almost gone.



2. Apply a Medicated Gel

Once you’ve completed hot or cold therapy, applying a medicated gel can enhance relief.

a. For Cold Therapy Users: Apply Fastum Gel (a cooling gel).

b. For Hot Therapy Users: Apply Neurogesic Gel (a warming gel).


Gently rub the gel and massage the area lightly to help absorption and relieve stiffness. If you need more guidance, feel free to contact us on WhatsApp for personalized advice.


3. Exercises for Knee Osteoarthritis

In addition to therapy, specific exercises can help strengthen your knee joint, reduce stiffness, and improve mobility. Here are a few simple exercises to guide you in managing knee osteoarthritis at home.

  1. Seated Knee Extensions (Leg Bends & Stretches)

How to Do It:

  • Sit on a chair that is high enough for you to comfortably bend and stretch your leg.

  • Slowly bend and straighten the affected leg 10 times.

  • Repeat 2 more times (a total of 3 sets).

To Increase Difficulty:

Ask a relative to gently restrict your movement as you try to bend and stretch your leg. Or purchase a sand bag (1kg or 2kg depending on the strength in the leg). This adds resistance, helping strengthen the knee muscles.


Do this 10 times and repeat 2 more times.


  1. Lying Knee Slides (Heel Slide)

How to Do It:

  • Lie flat on your bed with both legs extended.
  • Bend one knee while keeping your heel pressing down on the bed.
  • Slowly straighten the leg again. Do this 10 times.
  • Repeat 2 more times (a total of 3 sets).


It strengthens weak muscles around the knee (quadriceps & hamstrings); and with joint mobility & flexibility.

Caution When Exercising

🚫 Do NOT apply heat therapy if there is inflammation in the knee, as it can worsen swelling.

🚫 If the pain increases while exercising, STOP immediately to prevent further injury.


📌 Need a Personalized Exercise Plan?

These exercises are just a start—there are many more that can help depending on your specific condition.

📞 Want a customized treatment regimen?

💬 Have questions? Message us on WhatsApp at +2348126973878!

To join our community of loyal readers and be known personally, join our WhatsApp channel here. 


Until next week

Stay healthy!

Comments

Anonymous said…
Very educative and helpful. Thank you for the effort
February 28, 2025 at 10:45 AM
The Physio Diary said…
We're glad you found it helpful. You are welcome!
March 12, 2025 at 8:56 AM
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