Knee Pain

Knee Pain

Knee pain is common to all age groups and it can be caused by natural degeneration of the knee joints and tissues, injuries, arthritis, gout, and infection. Braces, physical therapy, and painkillers only go so far in helping to relieve minor aches.

Swelling, stiffness, redness, weakness, instability, popping or crunching noise is some of the symptoms faced by knee pain other problems.

Home Remedies for Knee Pain:

Use the safe, effective home remedies listed below to prevent and treat knee pain so you can live a full and active life no matter what your age.

1. Turmeric

Turmeric is a time-tested Ayurvedic remedy for knee and joint pain. It reduces inflammation, and its active component is curcumin, which contains anti-oxidants that keep the body healthy and heal knee pain.


  • Mix 1 teaspoon of turmeric powder and 1 teaspoon of raw honey into a glass of warm milk.
  • Drink daily to reduce the pain.
  • Or Use turmeric powder in your cooking.
  • Or Take 250-500 mgs of turmeric supplements thrice a day. Consult doctor for dosage as it interfere with certain medications such as blood thinners.

2. Cayenne

Cayenne pepper has a compound called capsaicin, which has natural analgesic or pain – relieving properties.


  • Melt ½ cup of coconut oil.
  • Stir in 2 tablespoons of cayenne pepper.
  • Apply to knee and leave on 20 minutes.
  • Rinse with water.
  • Repeat 3 times daily.
  • Do not apply to broken skin or open wounds.
  • Or you can also use capsaicin cream on the affected area.

3. Ginger

Ginger has anti-inflammatory properties that help to relief the pain of osteoarthritis.

Process 1:

  • Fill the cup with boiling water.
  • Stir in a teaspoon of dried ginger root powder or few fresh raw ginger pieces.
  • Let steep for 10 minutes and strain.
  • Add lemon juice and honey.
  • Drink regularly to get relief from pain.
  • Use ginger in your cooking or eat ginger candies.

 Process 2:

  • Mix equal quantities of ginger, turmeric powder, and fenugreek powder.
  • Eat 1 teaspoon in the morning and one at night.
  • Repeat daily.

4. Epsom Salt

Epsom salt has magnesium sulfate, which relieves knee pain.


  • Add 2 cups of Epsom salt to warm bath water.
  • Soak for 15 minutes.
  • Repeat daily.

5. Mustard Oil and Garlic Massage

This will reduce inflammation, improve circulation, and relax muscles. It soothes the inflamed muscles and heal the knee pain


  • Heat 2 tablespoons of mustard oil.
  • Mince a clove of garlic and add it to the oil.
  • Cook over low heat for 3 minutes.
  • Let cool 5 minutes.
  • Apply this warm oil to knee and massage gently.
  • Follow this regularly to get relief.

6. Coconut Oil

Coconut oil has anti-inflammatory properties.


  • Melt ½ cup of coconut oil.
  • Apply lukewarm oil on affected area by massaging gently.
  • It helps to improve blood circulation and reduces the pain.

7. Fenugreek Seeds

Fenugreek seeds relieve pain and reduce inflammation.


  • Roast a handful of fenugreek seeds.
  • Allow them to cool.
  • Crush or blend them into a fine powder.
  • Mix 2 teaspoons of fenugreek powder with water to make a paste.
  • Apply to knee and leave on few hours or overnight.
  • Rinse with water.
  • Repeat daily to treat knee pain.

8. Apple Cider Vinegar and Honey

Apple cider vinegar contains magnesium, phosphorus, calcium, and potassium, all of which help to strengthen joints and reduce pain, stiffness, and inflammation. Honey relieves pain and reduces inflammation.


  • Mix 2 teaspoons of raw honey and 2 teaspoons of apple cider vinegar into a glass of water.
  • Drink 3 times daily.

9. Cinnamon and Honey

Cinnamon reduces inflammation and relieves knee pain.


  • Mix ½ teaspoon of cinnamon powder with 2 tablespoons of honey.
  • Massage into knee and leave on 30-60 minutes.
  • Rinse with water.
  • Repeat daily to get relief from the pain and inflammation on knees.

10. Garlic

Garlic has anti-inflammatory property that reduces inflammation and relieves pain and stiffness.


  • Apply garlic oil to your knee and massage until completely absorbed.
  • Repeat 3 to 4 times daily.
  • Or Use garlic in your cooking.

11. Carom Seed

Carom seeds reduce inflammation with its anti-inflammatory property and relieve spasms and cramps.


  • Add 1 teaspoon of carom seeds to cup of lukewarm water.
  • Stir well and drink daily.
  • Or, massage knee 3 times a day with carom seed oil.

12. Steam

Steam reduces inflammation and relaxes stiff joints.


  • Use the sauna at your local gym.
  • Or, close all the windows and doors in your bathroom and run hot water to fill the room with steam.
  • Sit in the steam for 20 minutes.
  • Repeat regularly.

13. Healthy Diet

  • Eat fresh fruits like kiwi, mango, grapefruit, papaya, etc. and vegetables such as cauliflower, Brussels, sprouts, etc.
  • Drink tart cherry juice daily.
  • Drink 8-10 glasses of water daily.
  • Eat calcium-rich foods like milk, eggs, and meat.

14. R.I.C.E.

RICE stands for rest, ice, compression, and elevation. Avoid putting weight on your knee for 24-48 hours. Apply an ice pack wrapped in a towel, leave it on for 20 minutes, then take it off for 20 minutes and repeat. Wrap the knee in an elastic bandage and elevate it.

15. Exercises

Do these exercises regularly to prevent knee injuries and to recuperate from them.

Hamstring Stretch:

  • Lie on your back and raise your right leg.
  • Lace your fingers around the back of your calf, just below the knee.
  • Slowly straighten your leg until you feel a stretch in the back of the thigh.
  • Hold for 20 seconds and repeat for other leg.
  • Repeat 3-5 times for each leg.

 Quadriceps Stretch:

  • Stand and hold onto the back of a chair.
  • Raise your right heel until it touches your right buttock.
  • Hold it with your hand and press until you feel a stretch in the front thigh.
  • Hold for 20 seconds.
  • Repeat 3-5 times for each leg.

 Calf Stretch

  • Stand 2-3 feet from the wall. Lunge your right leg forward by bending slightly.
  • Keep your left leg straight with the heels on floor and toes pointing forward.
  • Take the support of wall with your hands until you properly stretch the left calf.
  • Hold for 20 seconds and repeat the same with left leg bent and right leg straight.
  • Follow this regularly to get relief.

 Hip Extensor-Strengthener

 It helps to strengthen hip muscles.

  • Lie on your stomach.
  • Loosely lock your right knee and raise your right leg 8 inches off the floor.
  • Hold for 10 seconds and repeat 10 times.
  • Repeat 10 times with other leg.

 Hip Abductor-Strengthener

 This exercise strengthens the muscles at the outside of the thigh

  • Lie on your left side with your head resting on your left arm.
  • Tighten the right thigh and lift your right leg 8 inches off the floor and hold 10 seconds.
  • Repeat 10 times with each leg.

Inner Thigh Strengthener

This exercise strengthens the muscles on the inside of the thigh

  • Lie on your left side and support your head on your left hand.
  • Bend your right knee slightly and rest it on the floor in front of your left leg.
  • Tighten the left thigh and raise your left leg 8 inches off the floor and hold 10 seconds.
  • Repeat 10 times and switch to other leg and repeat the same.

Quadriceps Strengthener

  • Lie on your back with your right leg straight and your left knee bent.
  • Lock your right knee and lift your right leg 8 inches off the floor.
  • Keep the knee loosely locked and hold 10 to 20 seconds.
  • Repeat 10 times.
  • Switch to other leg and repeat 10 times.

Tips for Preventing and Reducing Knee Pain:

  • Avoid running after injury.
  • Walk on flat, soft surfaces, but avoid hills and shifty surfaces like sand.
  • Walk or jog more slowly, especially when going downhill.
  • Vary your physical activities in order to cross-train muscles so they won’t wear out from repetitive strain.
  • Always stretch thoroughly before working out. Do some exercises to strengthen knees.
  • Take over-the-counter painkillers like aspirin or ibuprofen in doses listed on packaging or as recommended by a doctor.
  • Heat exacerbates inflammation, avoid heat for up to 72 hours after a knee injury.
  • Massaging will improve circulation and help to loosen muscles and tissues that put strain on the knee.
  • Maintain a healthy weight to avoid putting excessive pressure on the knees.
  • Get plenty of sleep and avoid stress.
  • Use knee braces to support injured knees. They give relief from knee pain and swelling. It provides adequate support and protection to the knee by restoring the strength and flexibility of the knee joint.
  • Massage your knees with a mixture of oils, such as rumatone gold, lavender, castor oil, olive oil, and marjoram, to improve flexibility and relieve pain.
  • Apply a mixture of sandalwood, chamomile, lemon, and grapefruit oil to your knees on a regular basis.

If the pain is unbearable, pain with fever, unable to flex and extend the knee, knee swelling, unable to bear the weight on the knees then consult your doctor (Orthopedic) for immediate medical attention.

Have you tried and of these home remedies for knee pain? Do you know of others we haven’t mentioned? Share your experience with us!

  1. Respected,
    I have an sports injury for few month ago in my left knee.I want to doctor and he give some medicines.
    Now the slid pain,with slid swelling on upside of knee.
    I am using Knee Cap in day and massage with Coconut Oil..I am using ice cube in one in a day because i do Job.
    Pls provide better home medicine or Exercises

    1. We have provided exercises in the above article try them as per your convenience. Try 1, 4, or 8 method mentioned in the article.

  2. My father is suffering from a strong knee pain. Many medicines nd oil he used BT still no relief., his shape of bones bolew the knee has became dishaped as it is not straight. Plz plz suggest me any method which works. I m vy tensed about him. Plz gv me proper guide.

    1. As per your description, the problem is very severe. Home remedies are helpful in treating to some extent. So, it is better to try what doctor suggests. To get relief from the pain, you can apply warm compress on the knees.

  3. My daughter is in severe pain in the knees, she has gone to the doctor. We are waiting on a physical therapist to give us an appointment. I will try some of these mentioned above. My question is her knees lock up with severe pain, apparently she has some kind of birth deformed problem, will any of the above help?

    1. As per your description, it looks like there is some serious problem behind the knee pain. The home remedies may not treat root cause, however they may provide relief from the pain. You can try any one of the remedy until you reach out the doctor.

  4. I have a knee injury that happened about 5 months ago. But knee became swollen and with severe pain the first week of February. I had appointment with ortopethic doctor for February 5th. I went and saw NPA instead and he said he thought it was gout. I was send to lab to get checked for gout. They called me back and told me it was elevated enough to be called gout. They put me on 100 mgs of allopuronol. Meanwhile I had an appointment on same week with my primary doctor. I took my lab report only to find out I didn’t have gout. He ordered an MRI of knee it came back as a sprain of mcl of knee and referred back to bone doctor. Well I was off from work a whole month. Went back the week. Before spring break to work. Had to wrap knee with ace bandage to give it support to be able to walk. I research the internet for remedies for this sprain since appointment is not till 26 of March. I have tried the turmeric remedy. And I will continue cause its better than pain pills. I am member of a gym. Would like to go back to the water aerobics classes they have. Since I’ve been told these would be good for the knee and also the hot whirlpool they have. My question is do I continue to do stretchs before aerobic class. What kind of stretchs and how long. And how long do I stay in whirlpool.

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