6. Get a relaxing massage
Massage represents an excellent option for pain from muscles and other soft tissues. It also helps with various joint pain forms and discomfort, including knee pain. Massage gives you a sense of well-being, improved quality of life, and a more relaxed mood.
Massaging of thigh muscles has beneficial effects on the knee. It lowers the release of substance P, which is a neurotransmitter linked to pain. The gentle massage movements reduce inflammation and improve circulation, promoting healing. Thigh massage also strengthens your thigh muscles, which reduces the load on your knee during your activities. Due to the overall well-being sense, it also improves your stress management capacity.
Ask your doctor to recommend a massage therapist who treats people with arthritis and other knee problems.
You can also ask your physical therapist to teach you to do a self-massage.
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- Do it in a seating position with a forward-pointed knee and flat feet on the floor.
- Close your hands loosely into fists, and then tap your upper, middle, and lower thighs gently ten times with both of them, and repeat it three times.
- Sit with your feet flat on the ground, glide your hand heel from the top of your thigh towards your knee, then release. Repeat this five times for the front and sides of your thigh to lengthen and relax its muscles.
- Use four fingers to massage the knee tissue gently by moving up and down. Repeat this all-around your knee.
- Place your palm on the upper thigh. Move it down the thigh and over the knee, then back up your outer thigh.
