Top 10 Home Remedies For Knee Pain

The very common medical condition – knee pain – occurs due to the constant ‘wear and tear ‘of the knee joint. It can be felt by elderly people to young adults, and even by children. It is interesting that women are more susceptible to knee pain than men.

Knee pain can originate in any of the bony structures inside the knee joint (that is in the femur, tibia and fibula), the kneecap (patella) or the ligaments and cartilage (meniscus). This pain can be localized or spread throughout the knee. Also, the seriousness of the pain can vary from a minor ache to severe and disabling pain.

What causes a knee pain?

Pain in the knee can be caused by weakened bone structure, and getting on in years that is aging. Among other common causes are: bone fractures, ligament injuries (stretches), meniscus injuries, dislocation of the knee joint and stiffness in the joint due to arthritis, lupus and other chronic complaints.

In addition to beating pain, you may experience symptoms such as:

1. Stiffness in the knee
2. Noticeable swelling
3. Redness
4. Numbness in the affected leg

5. Difficulty in walking or standing

Anyway, don’t let knee pain keep you away from doing the things you like. You can take good care of your knee pain with home remedies as well. Of course, home remedies are most helpful for mild to moderate pain caused by overwork, lack of use or improper physical training.

They can also help with knee pain associated with aging and conditions like arthritis, but you need to consult a specialist for accurate diagnosis and treatment.

Here is our choice of top 10 home remedies for knee pain:

1. Cold compress

Applying cold compresses to the painful knee is one of the easiest ways to reduce pain and swelling. The cold will constrict the blood vessels, reducing blood flow to the affected area, and thus reduce inflammation. It will also give you relief from the pain.

Here is how you do it:

1. Wrap a handful of ice cubes in a thin towel.

2. Apply the compress to the affected knee area for about 10-20 minutes.

3. Do this 2-3 times daily until your pain is gone.

A hint: a bag of frozen peas also works well as a cold compress. You can opt foralternating hot and cold compresses for chronic pain as well.

2. Apple Cider Vinegar

ACV is also helpful in reducing knee pain. Due to its alkalizing effect, apple cider vinegar helps dissolve mineral build-ups and harmful toxins in the knee joint. It also helps restore joint lubricants to promote normal mobility.

Here is how you prepare it:

Mix 2 teaspoons of apple cider vinegar in 2 cups of filtered water. Sip this mixture throughout the day. Drink this tonic daily until you recover completely.

You can also add 2 cups of ACV to a bath tub of hot water. Soak the affected knee in the water for 30 minutes. Do this once daily for a few days.

Also, you can mix together 1 tablespoon each of ACV and cold-pressed olive oil. Use it to massage the affected knee once or twice daily until the pain is gone.

3. Cayenne Pepper

Cayenne pepper contains capsaicin that works like a strong pain reliever. Capsaicin’s natural analgesic [or pain-relieving] properties produce a warm sensation and reduce pain in the aching knee.

Here is how you make it:

  • Prepare a mixture by adding 2 tablespoons of cayenne pepper powder in one-half cup of warm olive oil. Apply this paste on the affected area twice daily for at least for a week.
  •  You can also mix one-quarter or one-half teaspoon of cayenne pepper powder in one cup of apple cider vinegar. Then soak a clean washcloth in this solution and apply it on the aching area for about 20 minutes once or twice daily until the pain and inflammation is eased.
  • You can even apply a gel containing 0.0125% capsaicin locally to reduce knee pain.

4. Ginger

The ginger is an effective remedy to alleviate the pain no matter what knee pain is due to (arthritis, muscle strain or injury). Its effectiveness comes from the anti-inflammatory compounds in it.
The ginger root can reduce swelling of the knee along with the pain.

Here is how you make it:

  1. Crush a small piece of fresh ginger root, add to 1 cup of water and boil it for 10 minutes. Strain and add a little raw honey and lemon juice. Drink 2-3 cups of this ginger tea daily until the pain disappears.
  1. You can also massage the affected knee with ginger oil 2-3 times a day until you are satisfied with the relief.

5. Turmeric

Turmeric is an effective and natural treatment for this type of pains. It contains a compound called curcumin that has both anti-inflammatory and antioxidant properties that help cut the pain.

The National Center for Complementary and Alternative Medicine (NCCAM) reports that turmeric may slow down the progression of rheumatoid arthritis, one of the main causes of knee pain.

Here is how you make it:

1. Add one-half teaspoon each of ground ginger and turmeric to a cup of water and boil it for 10 minutes. Strain, add honey to taste, and enjoy twice daily.

2. Boil 1 teaspoon of turmeric powder in a glass of milk. Sweeten with honey and drink it once daily.

3. Another option is to take 250-500 mg turmeric capsules 3 times daily.Follow these remedies daily until the pain is gone completely.

Important note: As turmeric can thin the blood, these remedies are not suitable for those taking blood-thinning medicines.

6. Lemon

Lemon has also been found beneficial as a home remedy for knee pain caused by arthritis. The citric acid found in lemon works as a solvent for uric acid crystals, which is the cause of some types of arthritis.

Here is how you make it:

  1. Cut one or two lemons into small pieces.
  2. Tie the pieces in a cotton cloth and dip it in warm sesame oil.
  3. Place the cloth on the affected knee for 5 to 10 minutes.
  4. Repeat this twice daily until the pain is not there anymore.

Note: Drinking lemon juice diluted in a glass of warm water early in the morning on an empty stomach is also beneficial for preventing your knee pain.

7. Mustard oil

A gentle massage of the painful knee with warm mustard oil eases the pain and improves blood circulation in the affected area.

Here is how you make it:

  1. Heat 2 tablespoons of mustard oil.
  2. Fry in it 1 clove of garlic (chopped) until it turns golden brown.
  3. Cool and strain the oil.
  4. Massage your aching knee with the lukewarm oil in slow circular motions.
  5. Cover the knee with plastic wrap and use warm towels to apply heat for a few minutes.
  6. Do this twice daily for about 1-2 weeks.

8. Epsom salt

Epsom salt contains magnesium sulfate which provides relief from knee pain. Magnesium works as a natural muscle relaxant that helps remove excess fluid from the tissues, in turn reducing inflammation, bump and pain.

Here is how you make it:

  1. Add one-half cup of Epsom salt to a hot bath and stir it well.
  2. Soak the affected knee in this warm solution for 15 minutes.
  3. Do it a few times a week until you get complete relaxation from the acute pain.

Important note: This remedy is not recommended for those suffering fromcardiovascular problems, diabetes or high blood pressure.

Fenugreek seeds: Fenugreek seeds can also be used to relieve knee pain due to their anti-inflammatory and antioxidant power. Since fenugreek seeds are ‘warm’ in nature, they are considered very beneficial for those suffering from arthritic knees.

Here is how you make it:

  • Soak 1 teaspoon of fenugreek seeds in filtered water overnight. In the morning, drain off the water and munch on the seeds. Do this daily for 1-2 weeks.
  • Roast and grind a handful of fenugreek seeds and store them in an airtight jar. Mix 2 teaspoons of this powder and add enough water to make a fine thick paste. Apply the paste on the affected knee area. Leave it on for 30 minutes and then rinse it off with warm water. Use this remedy twice daily for a week.

10. Eucalyptus oil:

Eucalyptus oil has analgesic, or pain-relieving properties, that help get rid of knee pain. This oil has cooling sensation that can even ease sore knees from arthritis. A study published in the journal Evidence-Based Complementary and Alternative Medicine shows that inhaling this essential oil may help reduce pain and inflammation after total knee replacement.

Here is how you make it:

  1. Blend together 5-7 drops each of eucalyptus oil and peppermint oil. Then, mix in 2 tablespoons of olive oil.
  2. Store the mixture in a dark glass bottle, away from direct sunlight.
  3. Rub this mixture onto your knees whenever they ache.
  4. Make sure to massage gently so that the oil penetrates deep into the skin.

While applying one or more of these home remedies, you need to take these preventive measures for a faster recovery:

  • Try to lose extra body weight
  • Wear the right kind of shoes and sandals
  • Avoid wearing high-heeled shoes
  • Avoid “knee-busting” activities
  • Take magnesium and omega-3 supplements on a regular basis
  • Go for a brisk walk for 15 minutes daily
  • Do joint-targeted exercises under the guidance of an expert
  • Do not smoke because it slows down healing
  • Drink more water to soften cartilage and keep your body hydrated
  • Compress the knee with a knee brace or wrap
  • Keep your legs in an elevated position whenever possible to reduce swelling and pain

Note: If the knee pain is still there after a couple of weeks, consult a doctor to find out the exact cause and clinical treatment options.



National Center for Complementary and Alternative Medicine (NCCAM)
Evidence-Based Complementary and Alternative Medicine Journal

Source: Top 10 Home Remedies For Knee Pain

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