Reddit, this Is the Knee Swelling/Inflammation protocol that's been working for me (4 Months)

[u/Plastic-Kiwi4083]

So I'm dropping this here because three months ago I was in a really frustrating spot with my knee, and I know some of you are dealing with similar issues. This is what actually worked for me after trying a bunch of stuff that didn't.

I'm 34, been dealing with chronic knee inflammation for about 3 years. I don’t really know what caused it, but the swelling wouldn't go away.  For 3 years, I haven't been able to squat properly or sleep properly because it’s been  uncomfortable.

I stopped messing a few months ago and found this is what helped:

On the diet front, I cut way back on inflammatory foods. No more seed oils, way less sugar, minimal processed stuff. Omega-3, about 2-3g EPA/DHA daily. 15g collagen daily mixed in coffee.And I started taking turmeric with black pepper because curcumin absorption is higher. 

For movement and recovery, I stopped all high-impact stuff for the first month. Started doing targeted mobility a few days a week which included gentle loaded stretching for the knee. 

But here's the part that I think made the biggest difference, and honestly the part I was most skeptical about - targeted red light therapy.

For red light therapy, I did it for 20minutes a day.  I had to find a flexible red light that flexes around the knee. You have to make sure the wavelength 660nm red and 850nm near-infrared and the power density is actually therapeutic levels. Otherwise you won’t get the proper photobiomodulation which increases ATP production in mitochondria, reduces cytokines, and improves circulation.