How to Love a Bum Knee {Practical Tips for Joint Care}

I'm pressing on with my commitment to wellness and healing this year; honoring the gift of my body as the primary tool of service in my vocation; recognizing the stumbling blocks of getting... um... older. A little nuts and bolts for body maintenance today...


When I was 15 years old, I blew out my knee in a freak hurdling accident. Complete tear of the ACL (anterior cruciate ligament), cartilage damage, blah, blah, blah. It required reconstructive surgery and extensive physical therapy. I went on to fully participate in life and sports but my knee has never really been the same. 

I'll never forget the words my doctor told me after surgery: "You'll have to keep those supporting muscles strong for the rest of your life. Good preventative care will save you much struggle"

Uh huh. Said the teenager. 

So here I am a couple decades older, wiser, and creakier, wishing I had heeded his advice. I have learned about body maintenance the hard way but here are a few ways I keep the swelling and pain down and increase my overall knee health...

NUTRITION

Okay... nutrition will always be number one for me no matter the topic. But that's because it does matter. My surgery knee is a classic example...

For 20 years, the swelling in my knee was a 24-hour given. In all that time, I was never able to sit back on my heels. Never had that kind of mobility even though I was fit enough. Then I started a radical elimination diet for other reasons. Ready for my miracle?

Within 3 days (THREE!), I was able to sit back on my heels like I was a toddler again. After TWENTY years. I had no idea that my joints were in a constant state of swelling from my poor diet. All the years of all-over body pain and so many injuries... it all started to make sense. 

Fix the diet... feed the knees.

STRENGTH

The doctor was right. Don't stop moving. Keep oiling the machine. Strengthen the muscles. Those joints need it even when they hurt! As we age, it is even more important to add some strength training. Your knees need you to help them bear the load. 

POSTURE

I've recommended this book before for helping with proper body alignment and posture and I do it again. Your knees have the necessary disadvantage of being attached to every other part of your body. If you are off a bit somewhere above or below, the knee is going to take a beating.

SQUAT PROPERLY

When exercising, stick the bootie out to do squats. No knees over the toes. Pretend you're sitting in a chair and put your weight on your heels. 

WEIGHT

I have noticed over the years that my knee pain is much more controllable if I fall within 5 pounds of what I know to be my ideal weight. It's a small margin but it does make a difference... and science backs up my experience. Researchers say that each one pound of weight lost reduces knee pressure by 48,000 pounds per mile! Fortunately, my clean diet is self-regulating. I generally don't have to scale watch. Pregnancy is an obvious exception and I am more careful.

DECREASE INFLAMMATION

I don't use commercial creams and only rarely use OTC medications, but I am loving this simple recipe for knee pain and swelling. The affect for me is quick and relieving. This is particularly helpful in pregnancy when my weight surpasses the weight load ideal for my knees. I use it prior to a workouts to help reduce swelling (and consequently prevent injury), and after workouts to relieve any soreness and stiffness. 

Every person's body is different, but this natural blend provides me with noticeable swelling relief directly after application. The natural plant compounds provide anti-inflammatory and analgesic benefits. It often makes the difference between being able to fully straighten my knee or not. 

Directions {including affiliate links}...

I generally fill my roller ball bottles at a 1:10 ratio which breaks down to about 20 drops per 10 mL bottles. That dilutes enough to be safe but effective for all in the house. 

1) Add 20 drops of the following essential oils to a 10mL roller bottle:

  • 10 drops Soothing Blend (Wintergreen, Camphor, Peppermint, Blue Tansy, German Chamomile, Helichrysum, and Osmanthus) This is a proprietary blend that I LOVE from the company I purchase oils from. (You can purchase directly HERE. or contact me to learn more about essential oils and how to get 25% off.)
  • 5 drops Juniper Berry
  • 5 drops Frankincense

2) Fill the rest of the bottle with a carrier oil. I use fractionated coconut oil.

3) Put the roller and cap on, give a gentle shake, and label. ALWAYS label. 

4) Roll on as needed.


As old-ish as I feel sometimes, I know that these knees have probably only carried me for half of my life journey. I have a lot of living left to do... lots of little ones to carry... and big ones to keep up with. I'm not ready to decline yet! 

Thanks be to God for the gift of this body. I intend to do my best to take care of it. 

Do you have any tips for knee health? I'd love to hear your ideas in the comments.

Posted on February 29, 2016 and filed under DIY, fitness, nutrition, wellness.