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10 effective home remedies for knee pain

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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

Physiotherapy has proved to be very effective for people suffering from knee pain. It involves treatment using exercises, massage, light and heat. A physical therapist will assist you in developing an exercise program that suits your ability and is friendlier to your joints. Physiotherapy will help increase the ease of movements in your joints, reduce pain, and make the joint muscles stronger. Thus, you choose physiotherapy to get rid of knee pain from the roots.

Now, call a physio home and get treated in the comfort of your home. Also, there are ample benefits of physiotherapy at home. To avail Portea’s in-home physiotherapy treatment or know more about the service, call 1800-121-2323 or visit


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Mr. Mahesh

I had a serious L4 & L5 disc prolapse when I sought Portea’s physiotherapy. Thanks a lot to Dr. Amitava and Portea for their prompt service. Keep up the good work.

I am very happy to share my feedback regarding the excellent treatment I got. My Physiotherapist Dr. Babita Gurung was extremely helpful in getting back to me normal. She was very clear in her instructions and guides me well for each and every treatment she gives. She was absolutely wonderful and very active while discussing the problem and it’s remedy. She gives full attention and time to the patient and never in hurry to attend more patients by bypassing the under-treatment patients. Worth recommending to friends. Thank you all so much for your excellent care. I am feeling so much better now than when I started my PT. Your professionalism, concern and friendliness were much appreciated.

I think it was the most professional yet personal therapy I have had so far in the last 3 years since I first had the back problems. Dr. Fateh is a polite, good-natured and compassionate gentleman, who is extremely competent at his work and displayed great consistency throughout the sessions, even towards the end without slacking away time or hurrying up through the final sessions like most other Physiotherapists, as I have experienced before. He in fact ensured that he put a little more extra efforts towards the end to ensure that my back remains strong post the sessions.