10 effective home remedies for knee pain

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knee pain – home remedies

A majority of individuals do not appreciate the freedom of movement and ignore its value. Knee pain is one of the most common problems that many of us ignore. Causes of knee pain might include sudden injuries, sprained ligaments, tendonitis, osteoarthritis and a dislocated knee cap. Symptoms normally include stiffness, swelling and pain. Persistent knee pain can eventually inhibit mobility. Therefore, it is always recommended to consider knee pain treatment at home even on the initial stage. Physiotherapy for knee pain is one of the most effective treatments. Besides, there are lots of home remedy for knee pain that one can adopt. Indentify 10 effective ones in this article.


Tulsi, also known as Holy Basil, has been used in Ayurveda for thousands of years. It is amongst the most useful medicinal herbs on earth that have restorative properties for your body and mind. It is especially beneficial in relieving knee joint pain due to rheumatic arthritis, injury, age-related wear and tear or exertion. To relieve knee pain, boil a cup of water for 7-8 minutes with a few leaves of tulsi. Let the water sit for 10-15 minutes, strain, and drink it. Drink this Tulsi tea at least 2-3 times a day.

epsom salt

Epsom salt made up of magnesium, sulphur, and oxygen, has been used for hundreds of years as a bath salt for its relaxing properties. It has high levels of magnesium, a mineral essential for our nervous system and cardiac health. Magnesium is also beneficial for knee pain caused due to arthritis or fibromyalgia. Add a cup of Epsom salt to a warm bath and soak the affected part for at least 15-20 minutes. You can do this daily unless the pain resolves.

ginger and turmeric tea

Turmeric and ginger are best taken when fresh or in the form of Ginger tea. Ginger as a matter of fact can be easily incorporated into your daily dishes. Ginger contains volatile oils while turmeric is famous for the powerful antioxidant in it known as curcumin. These two work together to reduce the action of enzymes known to cause the inflammation that results in knee pain. If you cannot bear the raw taste of ginger then add a little honey. Two cups of ginger and turmeric tea will help eradicate knee pain.

dandelion leaves

Despite being rich in various minerals, dandelion is also an anti-inflammatory. It also contains vitamins which enable it to restore damaged tissues which are normally the case with a knee injury. The linoleic acid in dandelion leaves is responsible for their anti-inflammatory properties and the ability to regulate immune responses. This in turn makes it a good pick for treating knee pain associated with rheumatoid arthritis in particular.

physical exercise

Exercise is a great natural remedy for anyone intending to get rid of knee pain. Physical activity will offer support to your joints and strengthen the muscles. Additionally, it ensures that the joints move freely by lubricating them. Movement gets easier with exercise because the synovial fluid in the joints becomes more viscous. Engage in low impact exercises such as walking. You can also engage in exercises that target the joints.

peppermint and eucalyptus oil

Peppermint and eucalyptus are both analgesics which help in relieving pain. You can mix the two and apply on your knees. The mixture has a characteristic cooling sensation that overpowers the pain. The combination is too strong so make sure you add a carrier such as olive oil to reduce its concentration.

blackstrap molasses 

When sugar syrup is boiled thrice, it produces blackstrap molasses. This substance contains great minerals such as calcium and magnesium. Calcium is known to strengthen muscles and bones. Magnesium also relaxes nerves and thereby relieves knee pain. Our bodies however are not able to make magnesium on its own so consuming lots of blackstrap molasses will help.

weight management

Weight gain especially as we age can result in knee pain. You can lose weight by exercising or adopting a healthy diet. That extra weight results in knee pain because it stresses your joints. 

ice cold packs

The mentioned four home remedies are like a four in one remedy used to relieve knee pain. This works well with knee pain that is due to a sudden injury. Take enough rest to reduce the pain. Apply a cold compress or ice pack to prevent or reduce any swelling. Elevate the knee to a level above your heart when sleeping to avoid fluid retention which may result in more swelling.

apple cider vinegar

Apple cider vinegar has alkalizing properties which dissolves minerals that have accumulated in the injured area. This in turn ensures any harmful toxins are eliminated from the joint. In addition to that it increases the production of joint lubricants which reduce pain, swelling and promote mobility.

virgin olive oil

Extra virgin oil has oleocanthal which is a compound that is known to reduce the action of enzymes that result in swelling. Ensure the extra virgin olive oil you use has not been heated because heat destroys the key ingredient.

cayenne pepper

Cayenne pepper is basically a type of red pepper used in cooking. It contains capsaicin which is a natural pain reliever. You can make a paste by combining it with olive oil. Apply the paste to the painful knee. Better still just use it as an ingredient in your favorite delicacies.

physiotherapy for knee pain

At Portea, we understand the deep impact of knee pain on your life. Our physiotherapy at home services, offer a personalized and effective approach to alleviate this discomfort. Our skilled therapists utilize a blend of exercises, massage, and light and heat therapies, carefully tailored to your needs and gentle on your joints. This not only eases movement and strengthens muscles around the knee but also targets the root cause of pain for long-lasting relief.

Imagine receiving this transformative care in the warmth and comfort of your own home. The benefits of in-home physiotherapy are immense, providing convenience, personalized attention, and a comfortable environment for healing. To embark on your journey to a pain-free life with Portea’s in-home physiotherapy services, or to learn more about how we can help you, please call us at 1800-121-2323 or visit our website at www.portea.com. Let us bring healing to your doorstep.


What not to do during knee pain?

During knee pain, avoid high-impact activities like running or jumping, which can worsen the pain. Steer clear of excessive knee bending and squatting. Don’t ignore the pain or push through it, as this can lead to further injury. Listen to your body and give it the care it needs.

Which food is not good for knee pain?

Foods that exacerbate knee pain include those high in sugars and refined carbs, as they can increase inflammation. Avoid processed foods, red meat, and high-fat dairy products. Also, limit intake of certain oils and trans fats found in fast foods. Nourishing your body wisely is key to easing pain.

Is it better to rest or walk with knee pain?

With knee pain, balance is key. Gentle walking can aid recovery by strengthening muscles and improving joint mobility. However, listen to your body – if pain increases, rest is crucial. Alternating between light activity and rest helps the healing process without overstraining the knee. Your well-being is paramount.

What is the best position to sleep in with knee pain?

For those with knee pain, the best sleeping position is on your back with a pillow under your knees. This position reduces pressure on the knees and aligns your spine, offering comfort and relief. If you prefer sleeping on your side, place a pillow between your knees for support and alignment. Prioritize gentle care for peaceful, pain-free nights.

What is the root cause of knee pain?

The root cause of knee pain varies widely, often stemming from joint degeneration like osteoarthritis, injuries to ligaments or cartilage, inflammation from conditions like rheumatoid arthritis, or overuse injuries. Each person’s knee pain has its unique origin, deeply intertwined with their life’s activities and health history, deserving understanding and personalized care.

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