Updated: 12-05-2025
The constant wear and tear of the knee joint leads to common knee problems such as knee injury and knee pain.
It is more common in children and older adults but can also be seen in adults involved in sports activities.
If knee pain is affecting your flexibility and mobility, it is high time that you try out the Top 5 Home Remedies for Knee Pain given below.
Women are more at risk of being affected by knee problems than men.
The location of pain in the knee can vary however; more often, it originates from the bony structures of either of the knee joints, such as fibula, tibia or femur, the ligaments, the kneecap or the cartilage.
Apart from pain, an injury to the knee can also cause other symptoms such as swelling, numbness in the affected leg, stiffness and difficulty in standing or walking.
These home remedies are particularly helpful for people suffering from moderate to mild knee pain, usually caused by improper training and overuse of the knee.
These are also helpful in treating knee pain caused due to ageing or other joint problems such as arthritis; however, you should consult your carer before starting the remedies.
Top 5 Home Remedies for Knee Pain
1. Apply Cold Compress
The best and easiest way to combat knee swelling and pain is to apply cold compresses.
The cold constricts the blood vessels, reducing the flow of blood to the painful area and thereby reducing the swelling. It also relieves you from the pain.
To make a cold compress:
- Take a thin towel and wrap a few ice cubes in it.
- Apply this cold compress to the affected part of the knee for 15 minutes.
- Repeat the same process two to three times a day until you get complete relief from swelling and pain.
- You can also use a bag of frozen peas instead of ice cubes for the cold compress.
- Alternating the cold compress with the hot compress gives quicker relief.
2. Ginger and Turmeric Tea
Both ginger and turmeric have anti-inflammatory properties and hence are widely effective against rheumatoid and osteoarthritis pain.
The curcumin in turmeric is an active antioxidant that reduces swelling and pain and lowers the levels of certain enzymes that are the main cause of inflammation.
You can prepare a capsule of ginger and turmeric or take it in the form of a tea to boost your curcumin supplement and reduce the levels of the enzyme causing inflammation.
For the tea:
- Take 2 cups of water and bring it to a boil
- Add ½ teaspoon of ground ginger and ½ teaspoon of ground turmeric to the boiling water.
- Let the water simmer for 10 to 15 minutes on a low flame.
- Strain, add honey (as per taste preference), and drink.
3. Apple Cider Vinegar
Apple cider vinegar is one of the most popular home remedies for knee pain.
It creates an alkalising effect and dissolves the build-up of harmful toxins and minerals within the knee joint.
It restores the lubricants present in the knee joint, thereby promoting mobility and reducing pain.
To use apple cider vinegar for better results:
- Take two cups of filtered water and mix two teaspoons of apple cider vinegar in it. Keep on drinking this mixture throughout the day as a tonic until you have recovered completely.
- You can also use it as a soak for treating knee pain. Add two cups of apple cider vinegar to the bathtub and soak the painful area in it for half an hour. Do it daily for quick relief.
- Mix one tablespoon each of olive oil and apple cider vinegar and massage the knee twice daily until you have recovered completely from the pain.
4. Magnesium Supplement
Magnesium deficiency can be one of the reasons for knee pain; however, this cause is mostly overlooked.
Your bodies require magnesium for carrying out more than 300 various types of biochemical reactions.
However, you cannot prepare it, and hence the mineral has to be introduced into your body through food and supplements.
Magnesium relaxes the nerve endings and muscles and provides relief from pain and stiffness.
It also helps the bones to carry out the mineralisation process.
According to a study published in the American Journal of Clinical Nutrition, people who took a diet high in magnesium or took magnesium supplements had stronger bones and overall higher bone density.
You can take magnesium supplements to boost the magnesium levels in your body.
Another way is to take a magnesium-rich diet that includes foods such as nuts, legumes, and dark leafy greens, including spinach.
The topical application of magnesium oil also contributes to relieving joint pain.
5. Cayenne Pepper
The capsaicin in cayenne pepper provides relief from pain.
It works as a natural analgesic by producing a warm sensation and reducing the pain in the affected knee.
For using cayenne pepper effectively:
- Take two tablespoons of cayenne pepper powder and mix it with 1 ½ cups of warm olive oil. Apply this mixture or paste on the affected knee parts once a week at least.
- Mix one-quarter/half a teaspoon of cayenne pepper powder in 1 cup of apple cider vinegar.
- Soak a clean washcloth in this mixture and apply it directly to the affected knee for around 15 minutes twice a day until the pain has subsided.
- You can also use a gel containing capsaicin in small percentages topically to treat knee pain.
All the above home remedies for knee pain are highly effective, but you need to be consistent in your application or usage to get the desired result.
Moreover, the home remedies work much better if you keep a keen eye on what you eat.
Restricting foods that cause inflammation can go a long way in helping you recover from joint and knee pain.
Comment on this Post
