15 helpful home remedies for knee pain

15 helpful home remedies for knee pain

Have you ever faced difficulty in standing up or sitting down due to knee pain? Knee pain hurts badly. You can’t even stand, sit or work. Older people commonly complain about knee pain. Sometimes, being overweight puts more pressure on your knees and causes problems.

Knee pain is one of the most common problems that can be seen in every family. Here are a few causes of knee pain.

Aging

Usually, people above 60 years suffer from this problem. It worsens with increasing age. As the age increases, ligaments wear off, and muscles lose strength. In this way, aging causes knee pain.

Knee dislocation

Knee dislocation can result from trauma, accidents, and sports. In this process, blood vessels, nerves, and surrounding tissues get damaged. Blood flow to the knee is also compromised due to dislocation. In some conditions, senses to your leg can also be affected.

Ligament injuries

Ligaments play an essential role in controlling the forward and backward motion of your knee. They provide rotational stability to the knee. Ligament injuries can cause severe pain.

Cartilage injuries

The cartilage can act as a shock absorber that protects your knees. It gets injured easily when you twist your knee forcibly or suddenly. It is one of the most common injuries that cause pain.

Rheumatoid arthritis

Rheumatoid arthritis is an auto-immune disorder. In these disorders, the body’s defense system attacks its tissue. In the case of rheumatoid arthritis, the immune system affects joint linings. It causes swelling and severe pain.

Osteoarthritis 

Osteoarthritis results from the breaking down of cartilage that reduces friction in your joints. It is more common in older people. This condition causes extreme pain in your knee joints.

Jumper’s knee

Jumper’s knee is an inflammatory condition. Tendon connects the kneecap to the shin bone. The inflammation of tendons causes severe pain. It results from repeated motion like in exercises and cycling.

Housemaid’s knee

Housemaid’s knee usually occurs in people who spend a lot of time kneeling. It causes inflammation in the fluid-filled sac present in front of your kneecap. This puts pressure on the adjacent part and causes pain in your knee joints.

Knee pain is so common that you can treat most of the conditions at home. Here are a few helpful home remedies for knee pain.

1. Exercise

Exercise keeps you fit and healthy. It reduces the risk of developing harmful and age-related problems. Stretching and working out strengthens your muscles. It increases your muscle power and helps relieve pain in your knee joint and other joints in your body.

Exercising regularly can also help lose weight. Here are a few exercises, especially for knee pain. 

  • Heel and calf stretch
  • Quadriceps stretch
  • Hamstring stretch
  • Half squat
  • Calf raises
  • Leg extensions
  • Straight leg raises
  • Side leg raises

Ingredients you need –

  • A comfortable place for stretching
  • A yoga mat

What you have to do –

  • Perform every exercise for 15-30 seconds.
  • Rest for 10 seconds after every exercise.
  • Do the next exercise.

How often you should do this –

Exercise every morning 4-5 times a week to reduce knee pain.

2. RICE

It is a technique comprising Rest, Ice, Compression, and Elevation. Resting reduces stress. Applying ice around your knees would also reduce swelling and numbs the pain.

Compressing your knee with elastic bandages provides stiffness and decreases swelling. By elevating your leg, excess fluid is drained from the site of injury. This helps to reduce pain and swelling. It also speeds up the healing process.

Ingredients you need –

  • 5 ice cubes
  • A plastic bag

What you have to do –

  • Crush the ice cubes with the back of your spoon.
  • Place them in a plastic bag.
  • Rest your legs.
  • Place the ice-cubes-filled plastic bag on your knees for 20 minutes.
  • Compress your legs with an elastic band for 3 hours.
  • Elevate and rest your leg above the level of the heart.
  • Repeat this every 4 hours.

How often you should do this –

Do this 4-8 times a day to get rid of knee pain.

3. Tai chi

Tai chi is one of the oldest Chinese exercise techniques that would help reduce knee pain. It increases flexibility and reduces stress. This will help to reduce your pain in rheumatoid arthritis significantly. This gentle form of exercise calms your mind and improves your mental health as well. 

Ingredients you need –

  • A comfortable place

What you have to do

  • Warm your body up with proper stretching and breathing exercises.
  • Now try and concentrate on all parts of your body at one time.
  • Now think about the form or the position you want to take.
  • Root yourself to the ground and take your form.

How often you should do this –

Perform tai chi twice a week consistently for 3 months to reduce knee pain.

NOTE – Tai Chi is a Chinese exercise form that should be performed or learned under an experienced guide. Choose a guide whose teaching style is compatible with your way of learning. 

4. Willow bark

Willow bark is one of the most effective home remedies for knee pain. It is considered to be a natural aspirin. It works in the same way as an over-the-counter pain killer. Willow bark reduces the production of prostaglandins that are responsible for pain. 

Willow bark is rich in anti-inflammatory properties, which calm down the swelling in your knee joints. The active ingredient of the willow bark, salicin, reduces the production of pain-inducing chemicals, thus acting against knee pain.

Ingredients you need –

  • Willow bark cream

What you have to do –

  • Apply the cream over the knee.

How often you should do this –

Apply twice a day to get rid of knee pain.

NOTE – Some people can suffer side effects if willow bark is ingested. It is better to use the plant topically to avoid any side effects.

5. Ginger extract

Ginger reduces the pain and inflammation caused due to arthritis. The active ingredient in ginger, gingerol, is an active antioxidant agent. It removes all the toxins in your body by eliminating free radicals. 

A study conducted in 2000 found that the extract of ginger was as effective as an over-the-counter pain killer. It is known to reduce the activity of several chemical compounds in your body that may promote joint inflammation.

ALSO READ: Ginger – 21 things you didn’t know about

Ingredients you need –

  • 1-inch piece of ginger
  • A sieve
  • A spoon
  • A bowl
  • A clean airtight container

What you have to do –

  • Cut the ginger into small pieces and blend it using a blender.
  • Collect the ginger paste into a sieve over a bowl.
  • Press the paste with the back of a spoon to collect the extract.
  • Place the extract in an airtight container.
  • Apply it over the painful area.
  • Leave for at least 10 minutes.

How often you should do this –

Apply this extract thrice a day for 3 months to get rid of knee pain.

6. Arnica

Arnica reduces swelling and pain in osteoarthritis. It also treats infections and bruises. It has antiseptic and anti-inflammatory properties, which help calm down the swelling in your joints.

Arnica also helps improve the circulation of blood in your body. This, in turn, speeds up the healing process. The active compound in Arnica is helenalin, which is responsible for most of its medicinal properties.

Ingredients you need –

  • A topical arnica gel

What you have to do –

  • Apply a pea-sized amount of gel over your painful knee.

How often you should do this –

Apply the gel thrice a day to get rid of knee pain.

7. Turmeric milk

Turmeric milk is one of the best home remedies for knee pain. Turmeric is known for its antimicrobial properties. Curcumin is the main ingredient in turmeric. It has strong antioxidant and anti-inflammatory properties. So it reduces pain and swelling. It also speeds up the healing process. It eases pain in conditions like osteoarthritis and rheumatoid arthritis.

ALSO READ: Turmeric – 39 things you didn’t know about

Ingredients you need –

  • ½ cup of pure turmeric powder
  • 1 tablespoon of ground cinnamon
  • 1 teaspoon of fresh ginger
  • 1 teaspoon of ground black pepper
  • ¼ cup of coconut oil
  • 1 cup of water
  • 1 teaspoon of honey

What you have to do –

  • Add water, turmeric powder, and coconut oil to a pan.
  • Heat it on low flame.
  • Add the cinnamon, fresh ginger, and black pepper to the pan.
  • Whisk until it turns into a paste.
  • Cool this mixture by keeping it in the refrigerator.
  • Place a teaspoon of this paste into warm milk.
  • Drink it while it’s still warm.

How often you should do this –

Drink this turmeric milk once a day to get rid of knee pain.

8. Heat compress

Heat compress reduces stiffness and helps to get rid of painful joints. It increases blood circulation. Good blood circulation speeds up the healing process.

Heat compress helps relax your muscles and reduces muscle spasms. In this way, it helps to get rid of knee pain. The compress also helps get rid of any burning in your eye caused due to infection or trauma. 

Ingredients you need –

  • 1 cup of water
  • A towel

What you have to do –

  • Add the water to a small pan and set it aside on low flame.
  • Let the water heat for 5 minutes. 
  • Pour the water into a container. 
  • Now dip a clean towel in this hot water.
  • Squeeze the towel and place it on your knee.
  • Repeat for 15-20 minutes.

How often you should do this –

Do this 3 times a day to get rid of knee pain.

9. Lavender oil

Lavender oil helps reduce pain in joints caused due to osteoarthritis. It reduces the inflammation near the joint and calms down the swelling. 

The soothing aroma of lavender oil also calms your mind. It relieves your stress and provides better sleep. The active ingredients of the oil, linalool, and linalyl acetate have analgesic properties that work effectively against knee joint pain. 

Ingredients you need –

  • 2 drops of lavender oil
  • 2 teaspoons of coconut oil

What you have to do –

  • Add the lavender and coconut oil to a small container. 
  • Mix them well.
  • Now apply this oil mixture over your knee.
  • With medium pressure, massage your knee for 10 minutes.

How often you should do this –

Massage your knee with lavender oil 2 times a day.

10. Black cumin oil

Black cumin oil has anti-inflammatory and anti-bacterial properties. It improves the process of healing. The main ingredient of the oil, thymoquinone, helps treat pain caused by rheumatoid arthritis. It reduces the inflammation between your knee joints. 

You can also use black cumin oil to treat wounds, moisturize skin, and prevent dry and frizzy hair. It also has anti-cancer properties. Black cumin oil is known for maintaining your blood pressure levels and reduce cholesterol.

Ingredients you need –

  • 10 drops of black cumin oil

What you have to do –

  • Apply black cumin oil over your knee.
  • Massage your knee for 5 minutes.

How often you should do this –

Use this remedy 2 times a day to get rid of knee pain.

11. Lemongrass oil

Lemongrass oil is one of the most helpful home remedies for knee pain. It has anti-inflammatory properties and eases discomfort caused by arthritis. Lemongrass oil is usually used when you suffer knee pain due to trauma or injury.

The active ingredient in lemongrass oil, citral, has strong antimicrobial properties. When applied topically, it can help to kill all the bacteria on your wound and prevent its spread. Lemongrass oil contains antioxidants that remove free radicals.

Ingredients you need –

  • 2 drops of lemongrass oil
  • 2 tablespoons of coconut oil

What you have to do –

  • Add the lemongrass and coconut oil to a small container.
  • Mix them well.
  • Apply the oil mixture over your knee.
  • Massage your knee for 10 minutes.

How often you should do this –

Massage with lemongrass oil twice a day to get rid of knee pain.

12. Eucalyptus oil

Eucalyptus oil has strong anti-inflammatory and pain-relieving properties. It enhances blood circulation, eases your pain, reduces swelling in your joints, and helps you heal more quickly. 

The main ingredient of eucalyptus oil, eucalyptol, is a key ingredient in topical pain-relieving sprays. When applied, it gives you either a warm or a cooling sensation, which helps take your mind off the pain. It works effectively against osteoarthritis and rheumatoid arthritis

ALSO READ: Eucalyptus essential oil – 16 things you didn’t know about!

Ingredients you need –

  • 2 drops of eucalyptus oil
  • 2 tablespoons of coconut oil

What you have to do –

  • Add the eucalyptus and coconut oil to a small container.
  • Mix them well.
  • Apply the oil over the knee.
  • Massage your knee for 10 minutes.

How often you should do this –

Massage your knee with eucalyptus oil twice a day to get rid of knee pain.

13. Broccoli 

Broccoli is an excellent food that helps reduce knee pain. It contains sulforaphane, which is rich in anti-inflammatory properties. It decreases the degradation of cartilage in joints. 

Broccoli helps prevent osteoarthritis in the first place. It is known to reduce the production of inflammatory markers that are responsible for rheumatoid arthritis.

Ingredients you need –

  • 1 head of broccoli
  • 2 cloves of garlic
  • 1 tablespoon of olive oil
  • 1 teaspoon of salt 
  • ½ teaspoon of chili pepper

What you have to do –

  • Add oil to the pan and heat it on low flame.
  • Add garlic cloves to the pan and saute them.
  • Now add trimmed broccoli florets to the pan.
  • Cover the pan for 5 minutes.
  • Remove the lid and mix the ingredients well.
  • Add salt and chili peppers to the pan.
  • Eat while it is still hot. 

How often you should do this –

Have this dish 2-3 times a week to treat knee pain.

14. Nuts and chia seeds

Nuts and chia seeds are rich in omega -3 fatty acids. They have anti-inflammatory properties. Nuts like pistachios, almonds, and walnuts are packed with nutrients like calcium, magnesium, and vitamin E. These nutrients enhance your immune system. Magnesium relieves the spasm of your muscles. They help to get rid of knee pain.

A small number of chia seeds could help to reduce inflammation in the joints. The active compound of chia seeds, caffeic acid, is a strong antioxidant responsible for reducing inflammation in the joints and the connective tissue. 

Ingredients you need –

  • 2 walnuts
  • 4 pistachios
  • 5 almonds
  • 1 teaspoon of chia seeds 
  • 1 cup of water

What you have to do –

  • Soak the chia seeds in water for 20 minutes.
  • Strain the water and drink it.
  • Have nuts at least 30 minutes after you drink chia seed water.

How often you should do this –

Repeat this every morning to get rid of knee pain.

15. Lentils

Lentils are one of the best home remedies for knee pain. They are a great source of proteins and minerals. They contain anthocyanins that work effectively against inflammation. 

Lentils contain lysine, which helps in cartilage recovery in joints. They are rich in fiber content that helps to reduce weight. Reducing weight would decrease the stress on your knees, thus relieving pain due to obesity.

Ingredients you need –

  • 3 cups of lentils that are rinsed and drained
  • ¼ cup of red onion
  • ¼ cup of capsicum
  • ¼ cup of cucumber
  • 6 cherry tomatoes
  • 2 tablespoons of olive oil
  • 1 teaspoon of salt 
  • 1 teaspoon of lemon juice

What you have to do –

  • Add the lentils to a bowl.
  • Now add red onion, capsicum, cucumber, and tomatoes to the bowl.
  • Add salt, lemon juice, and olive oil to it.
  • Mix all the ingredients well and serve it.

How often you should do this –

Add this dish to your diet thrice a week to get rid of knee pain.

How to prevent knee pain

It is easy to prevent and get rid of this problem by taking simple measures. Here are a few tips to avoid knee pain.

  • Exercise regularly
  • Maintain your weight properly.
  • Wear proper footwear.
  • Avoid suddenly changing the intensity of exercises.
  • Add protein-rich foods to your diet.
  • Walk regularly.

When to call a doctor

Leaving knee pain untreated may make it more severe. In some conditions, there would be a loss of sensations. Here are a few situations where you should visit a doctor.

  • In the case of rheumatoid arthritis.
  • If you have any difficulty in walking.
  • If you have noticed any sudden onset of symptoms.
  • When your knee pain lasts more than 2 weeks.
  • When you have any injury or dislocation.

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