Heat massage is effective for knee pain as it widens blood vessels, increases circulation, and loosens tight muscles.

In this post, we discuss the benefits of heat treatment and massage and how to apply both methods using a heated knee massager.

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What Makes Heat Treatment Effective for Knee Pain?

Heat therapy lessens knee pain by inducing:

  • Vasodilation. Blood vessels widen as you apply heat to the affected knee. With vasodilated blood vessels, circulation improves, allowing nutrients and oxygen to flow more freely. Improving blood flow then aids in natural healing.
  • Muscle relaxation. Heat can help lessen stiffness and make your knee muscles more relaxed. When heat removes muscle tension or tightness, knee joints are easier to move.
  • Pain relief. Heat application may induce a mild analgesic effect that lessens knee discomfort and speeds recovery.

When and How to Apply Heat for Knee Pain

Heat therapy is best for arthritis and chronic knee pain that has been present for over six weeks.

There are several ways to apply heat therapy to your knees. Here are some important notes and reminders:

  • You can use a warm towel, hot water bottle, heating pad, or heat packs for your aching knee. A hot shower bath is also a good alternative.
  • Use the right, comfortable temperature. When using a warm towel, it should be warm, not hot. Use the inside of your wrist to test. For heating pads, set them to low or medium heat mode.
  • Apply your warm compress or heating pad to the affected knee for 15 to 20 minutes. Use it several times daily if needed, but not for prolonged periods to avoid skin irritation or burns.
  • Seek medical advice or consult a podiatrist first if you have sensory issues.
woman-getting-knee-massage-therapy

What Makes Massage Effective for Knee Pain?

Massage therapy is excellent for knee pain as it helps:

  • Improve blood circulation. The kneading and stroking action in massages allows blood, nutrients, and oxygen to flow freely around your aching knee. In turn, it aids healing and recovery.
  • Remove toxins. As blood flows more freely through massages, toxins can be carried out, too, via lymphatic drainage technique. By flushing out toxins and wastes, you experience less inflammation or swelling.
  • Relax knee muscles. Massages stretch and lengthen the muscles. These help in reducing tightness and improving your range of motion.
  • Release endorphins. Our body releases happy hormones or endorphins to alleviate stress or pain. Massaging your knee can stimulate their release, reducing stress levels and pain severity.

When and How to Perform Massage Therapy for Knee Pain

Massage therapy is best for knee pain caused by stiffness or swelling. It also helps treat knee conditions like sprains, strains, tendonitis, and arthritis.

However, as massages apply pressure to the body, it is better to consult a health professional before seeing a therapist or performing a self-massage.

Here are some massage techniques that target knee joint pain. Use essential oils, like peppermint or eucalyptus, before performing manual massages.

1. Knee friction massage

This technique lessens inflammation and tension by improving blood flow. It starts with gentle gliding strokes around the sides of the kneecap.

Next, slightly increase pressure and continue gliding the thumbs around the top and bottom of the knee. Repeat the process at varying pressure levels for 5 to 10 minutes.

2. Quad compression massage

Tight quads or front thigh muscles are usual culprits of knee pain. A good massage in this area can help relax the muscles and reduce tightness.

To start, massage the front thighs using the kneading technique. Hold the skin and muscles with your fingers, gently lift, then release and repeat, as if you’re working on bread dough.

Continue kneading the quads in a circular motion for 5 to 10 minutes. Then, do the same on the other leg.

You can also use a massage gun for your quads if you prefer.

heated-knee-massager-for-knee-pain

Is Using a Heated Knee Massager Better for Knee Pain?

A knee massager combines the benefits of heat and massage, making it an effective solution for knee pain.

Moreover, as it is a recovery device, a knee massager has other advantages:

  • It is easy to use and convenient. Preparing a warm compress or going to a massage therapist can be time-consuming. On the other hand, a heated knee massager is ready to use any time at home. You can also pack and bring it wherever you go.
  • It provides consistent relief. Heated knee massagers have pre-programmed temperature, massage, and time settings. That way, you get the same knee therapy without burning or hurting yourself.
  • It is safe, non-invasive, and risk-free. NSAIDs and corticosteroid injections may cause side effects or complications.

Check our list of top knee massagers in Australia to learn more about this recovery tool.

Apply Heat and Massage Treatment for Knee Pain

Heat and massage are effective natural remedies for painful knees. Both therapies improve blood circulation and relax tense muscles, reducing pain and improving mobility.

You can also gain these benefits with a heated knee massager. However, as knee pain has several causes, consider consulting your doctor for the best and safest treatment.

Other Questions about Knee Pain

1. When should you apply ice treatment?

Cold therapy is best for hurting knee joints due to inflammation. This condition usually occurs after exercising, lifting heavy loads, gardening, and similar activities. Ice therapy is effective, in this case, as it decreases blood flow, relieving the painful swelling. You can learn more about cold and hot packs from our previous article.

2. When should you see a doctor?

Seek medical attention if you experience persistent (more than 48 hours) or severe knee pain, swelling or redness around the knee, or popping sounds when moving your knee. Also, see a healthcare professional if your knee pain worsens with activity or movement or is accompanied by a fever.

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