You’re sick and tired of being stuck at home with ice on your knee. And you’re not about to start popping dangerous pain pills like they’re candy. It’s time to find ways to knock out that knee pain, once and for all, naturally.
That means targeting your knee pain at the source, not just masking it temporarily. There are typically two ways you can do that:
- Take on the inflammation that’s causing damage, swelling, and pain
- Build, restore, and protect the cartilage that keeps your knees healthy
Don’t let anyone tell you that you have to do one or the other, either. Or that one is more important than the other. Because the best way to knock out knee pain is to take both steps – and you can take them together!
Target your knee pain with anti-inflammatories
Inflammation is linked to countless diseases, but perhaps the most obvious of them is arthritis – the source of many people’s knee pain. And while over-the-counter anti-inflammatories, or NSAIDs, may help you feel a bit better, that help can come at a steep cost.
Instead, try targeting your knee pain and inflammation with these three potent natural sources:
One of the best ways to tackle inflammation and knock out knee pain is to use a natural anti-inflammatory that at first glance you might think you’ve never even heard of before. Boswellia is a tree gum resin, but you may know it better by another name… frankincense. Yep, that same frankincense three wise men carried into a barn centuries ago. That’s how long it’s been around and prized!
Boswellia is both an anti-inflammatory and an analgesic (which means it’s a powerful pain killer too!), so it’s a one-two punch that can help you naturally knock out your knee pain. But Boswellia’s benefits don’t end with inflammation and pain relief. It turns out this plant, once prized by kings, may help prevent cartilage loss in the first place, so you end up with healthier knees, as well as pain-free ones.
Since boswellia doesn’t come from food sources, it’s important to choose a high-quality supplement from a source you trust.
The exotic yellow spice that gives curry its distinctive color is also an awesome way to knock out knee pain. It’s actually the curcumin within the turmeric plant that does the job. In fact, turmeric is so effective that it’s been valued for more than two centuries as a way to prevent inflammation, promote a healthy immune system and reduce pain.
In one study, researchers found it worked as well as ibuprofen at reducing pain and inflammation. And in another head-to-head comparison turmeric outperformed diclofenac—another NSAID drug—in reducing tenderness and swelling, according to research published in the journal Phototherapy Research.
Add turmeric to recipes for a flavorful kick, or brew it into a delicious tea (it’s especially good in ginger tea). But if you simply just aren’t a fan of the taste of turmeric don’t worry, you can also find the spice in an easy to take supplement. Just be sure to go with the capsules and not the tablets, as the processing is different.
3. Olive oil:
You know it’s good for your heart, that it’s packed with antioxidants, and that it’s a healthy and delicious choice for your favorite recipes. But did you know that olive oil can also knock out knee pain? Not only does it reduce pain, but it works the exact same way NSAIDs do, without the scary side effects! The compound oleocanthal prevents the body from producing two major inflammatory enzymes, just like ibuprofen does.
And you can use it two ways: in the kitchen or as a rub. In the kitchen, cook with it over low heat or drizzle over your salad. As a rub, simply massage a small dollop directly onto your knees. The key is to choose the right olive oil and keep it away from extreme heat. High temperatures–anything over 400*—will destroy some of its health benefits. Which means not only should you only use it in low-or-room temperature cooking, but also be sure to buy organic extra-virgin “cold-pressed” olive oil in dark green bottles.
Protect and regrow your knee cartilage
Cartilage cushions your joints, protecting the bones and keeping everything moving smoothly. When you lose or wear down cartilage you end up in pain. It’s that simple.
While there are dozens of natural joint health options on the market these days, these three powerful cartilage-friendly nutrients top our list…
1. Glycine and proline:
These two nutrients are amino acids that most of us simply just don’t get enough of, yet they’re essential to keeping joints healthy and knocking out knee pain! Glycine prevents the breakdown of protein tissue—in this case the muscles around your knees that are a part of any healthy joint—as well as produces the collagen that makes up cartilage. And incredibly, proline may actually be able to help regenerate cartilage,helping to heal joint damage from overuse and general wear and tear.
Kitchen shortcuts are often to blame for us not getting enough of these critical nutrients, because one of the easiest way to get these amino acids into your diet is in old-fashioned homemade bone broth, but most folks use bouillon or store bought “stock” these days.
Instead, make your bone broth from scratch. It’ll taste better and be better for you! It’s easy, too. Start with chicken or beef bones, the joints, and skin if making a chicken bone broth. Cover with water and simmer for at least 2 hours, or all day if you prefer. Add water as the stock reduces, and seasonings to taste. Start any soup or stew with homemade bone broth and you’ll never go back to bouillon cubes again! And you’ll be giving yourself a healthy dose of glycine and proline with every single sip.
2. Beta cryptoxanthin:
Don’t worry if you’ve never heard of beta cryptoxanthin before. Most folks haven’t. But what really matters is what this nutrient does. Beta cryptoxanthin is a carotenoid like beta carotene, but what makes beta cryptoxanthin so special is how well it can help you avoid knee pain.
According to a study out of Britain, eating foods rich in beta cryptoxanthin can keep you from every developing certain forms of arthritis to begin with. What better way to skip the pain than to skip the disease!
And it doesn’t take much – one glass of orange juice a day is enough to reduce the risk. Not a fan of OJ or want to skip the sugar hit? Reach for some red peppers, pumpkin or butternut squash instead.
3. Ellagic acid:
Ellagic acid is beginning to make its way into the mainstream as a nutrient that can help you knock out knee pain, because it’s readily available and it tackles the pain from two different directions.
First, in early studies it was revealed that this acid worked to relieve pain and restore mobility as well as aspirin, but without the potential side effects. But then it was discovered that ellagic acid also breaks up the waste that’s created by the inflammatory process, shuttling it away so it can’t stick around your joints doing even more damage.
The best news of all? Sources of ellagic acid are downright delicious AND available in your local grocery store – blueberries, raspberries, pomegranates and walnuts!
Insiders Tip: If you’re looking for a quicker way to temporarily soothe away your knee pain, a topical pain reliever with DMSO that rubs out the pain on contact, is a good idea. One we like is Soothanol X2 by our friends and affiliates at NorthStar Nutritionals. Click here to learn more and order your own bottle.
Don’t live with knee pain – knock it out with these six delicious, healthy alternatives to living in pain!
We believe that everyone has good ideas about how best to care for our loved ones and ourselves. Many of our contributors are doctors that have spent their life’s work invested in the health and well being of the human body and mind. Some have spent their lives tirelessly researching health and the human body, developing new vitamins and products dedicated to making people healthier.
Others are ordinary people that have natural family cures passed down from generations, or discovered an inexpensive home remedy out of necessity or even by accident.
So Healthier Talk not only offers professional advice and solutions, but also provides much sought after natural family cures and at-home remedies, right at your fingertips!