How To Relieve Knee Pain?

10 Home Remedies for Knee Pain | 5 Exercises To Relieve Knee Pain

Knee Pain Treatment : Knee pain is a condition we all are familiar with, especially among older generation. Although the whole knee swells up and becomes painful, the exact source of the pain may actually vary, depending on the parts of knee that has been inflamed, such as the cartilage, ligaments, knee cap or even the joints. Knee pain can also be associated with fracture, injuries and torn ligaments in which the pain can be disabling and needs a special treatment from the doctor.

However, for mild and non-severe ache, it can be treated at home with natural remedies and several exercises that will reduce the inflammation, pain and swelling. Below is a list of home treatments for knee pain.

How To Relieve Knee Pain?
How To Relieve Knee Pain?


10 Natural Home Remedies For Knee Pain


ice packs
Cold compress to relieve knee pain

1. Cold compress

Cold compress is good to reduce any type of swelling. Once you apply a cold compress, the blood flow to the knee will be reduced, which in turn brings down the swelling and offer and instant relief from the pain. For this remedy, you can wrap some ice cubes in a towel and apply it on your knee. If the pain is chronic, an effective method will be to alternately place cold and heat compress.

Also read : 10 Natural Painkillers From Your Kitchen


epsom salt
Epsom salt

2. Epsom salt to relieve knee pain

Epsom salt is pretty versatile and apparently, you can use it to treat knee pain too. This is because epsom salt contains magnesium sulfate, an active substance that provides relief to pain. It works well on pain linked with arthritis, injury, strain and cramps. Fill your bath tub with warm water and into the bath goes two cups of Epsom salt. Stir it with your hands until the salt dissolves, and soak in this bath for about 20-30 minutes.

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dandelion tea
Dandelion tea

3. Dandelion tea to relieve knee pain

This bitter tasting tea holds a promising record in curing inflammation, flushing out toxins, repairing damaged tissues and reducing pain. Dandelion leaves contain a type of fatty acid, namely the linoleic acid which aids the immune to fight inflammation. It has been used as a remedy for arthritis since the times of ancient. If you have fresh dandelion leaves, take about 3 teaspoons of it ( or 1 teaspoon of dried dandelion leaves) and brew it in a cup of boiling water. Strain and drink this daily. You may add a bit of honey for taste if you can’t stand the bitterness of it.

Also read : How To Relieve Lower Back Pain?


Apple cider vinegar
Apple cider vinegar

4. Apple cider vinegar for knee pain relief

This in my context is known as “the magic potion” it treats almost anything, from arthritis, to stomach ulcer and even hair loss. It is so versatile that you can use it even on your pets and kitchen tiles. Apple cider vinegar contains anti inflammatory and antiseptic properties, thus is suitable to relieve pain and swelling. When consumed orally on daily basis, it assists your immune to fight against inflammation and prevents many form of diseases. Mix about two tablespoons of ACV in a cup of warm water and drink it daily.

Must read : 15 Miraculous Benefits of Apple Cider Vinegar


Cayenne Powder
Cayenne Powder

5. Cayenne pepper for knee pain

As bizarre as it sounds, many people, particularly women swore by this remedy. This is because cayenne pepper contains capsaicin, a natural pain reliever. It relieves knee pain instantly, and provide a warm sensation when applied. Mix about a tablespoon of cayenne pepper, with two tablespoons of grape seed oil (you can also use olive oil, or jojoba oil). Heat this over a double boiler and apply it on your knee while it is still hot. Repeat this twice daily for best results.

Also read : 12 Natural Laxatives For Constipation


Ginger tea
Ginger tea

6. Ginger to treat knee pain

Ginger is great to relieve pain and reduce inflammation. You can either slice some fresh ginger and make tea out of it or simply purchase ginger root tea at the grocery store. You may also take ginger supplements, especially for knee pain associated with arthritis. Another alternative will be to massage your knees with some ginger ointment twice a day. The magic is actually done by the anti-inflammatory compounds in ginger.

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blackstrap molasses
Blackstrap molasses

7. Blackstrap molasses drink for knee pain

Blackstrap molasses is the third boiling of the sugar syrup which turns out to be rich with iron, calcium, magnesium and B6. This syrup has been topping as one of the best home remedies around, curing variety of conditions such as asthma, anemia, arthritis, joint pain, acne, tumor, menstrual cramps and even graying of hair. Dilute about a tablespoon of blackstrap molasses in a glass of hot water, or warm milk and drink once daily.

Also read : How To Get Rid Of Acne Scars Naturally?



8. Turmeric remedy for knee pain

This vibrant looking yellow spice contains a substance called curcumin that has antioxidant, anti-inflammatory and antiseptic properties too. It works amazingly in reducing pain, and is safe to use on pets too. Turmeric is also reported to slow down the progression of rheumatoid arthritis, a major cause of knee pain among the older generation. Mix a teaspoon of turmeric with a cup of water, and boil it for 5-8 minutes. Add some honey for taste, and take this twice daily.

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white willow bark tea
White willow bark tea

9. White willow tea to relieve knee pain

White willow has been used as a natural pain killer way back since 5th Century BC. The salicin found in white willow is converted to salicylic acid in the body which depicts the role of aspirin. But however, when used too much, white willow bark can cause gastric or stomach ulcers. Make sure to keep the dose below 200mg per day for a moderate consumption. Mix two teaspoons of white willow bark powder in a cup of boiling water, allow it to infuse for 10 minutes over the heat. You may also add some honey to cut through its bitterness. Drink this twice daily to rid knee pain.

Also read : Health Benefits of Drinking Hot Water


juniper berries
Juniper berries

10. Juniper Berry Tea to relieve knee pain

Back in early discovery, juniper berries were crushed and directly applied on the skin to treat wound, joint pain, numb pain and inhaled to treat bronchitis. The terpene found in juniper berry fights inflammation, pain and also enhances the immune function. However, juniper berries are not safe to consume by pregnant women.  Add about a tablespoon of dried juniper berries to a cup of boiling hot water, cover the cup and let it steep for 20 minutes. Drink this twice daily.

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Exercises and Stretches To Reduce Knee Pain

hamstring stretch
Hamstring stretch

1. Hamstring stretch 

This stretch is suitable for cramps and strain associated knee pain. To do this, you need to loop a blanket or towel around your affected leg. Then use the blanket to pull your leg up and support your leg as it is lifted. Stretch your leg for about 20 seconds. Repeat this on the other leg too, to provide balance. Do a set of 6 repetitions for each side.

Also read : How To Get Rid Of Leg Cramps?


straight leg raise
straight leg raise

2. Straight leg raise

This stretch is very effective to help strengthen your muscles which will in turn support weak joints. It provides relief to knee pain and leg cramps too. Lie on the floor, raise your upper body, and allow your elbows to support your body by the sides. While keeping your leg straight (with toes pointing upward), slowly raise your leg off the ground and pause for 3 seconds. Lower it back to the ground and repeat it with the other leg. Do a set of 10 repetitions for each leg.

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pillow squeeze
PPillow squeeze

3. Pillow squeeze

Pillow squeeze is an exercise to help strengthen the muscles of your legs to support your knees better. To do this exercise, you need to lie down straight, with your knees bent. Place a pillow between your knees and squeeze both your knees together. Hold this for 5 seconds and repeat again. Do two sets of 10 repetitions.

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heel raise
Heel raise

4. Heel Raise

This exercise can help you relieve knee pain and strengthen your muscles. Stand behind a chair ( hold the chair for support). Raise both your heels off the ground simultaneously and hold for 5 seconds. Slowly lower it back to the ground. Repeat this for 20 times.

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sit to stand
Sit to stand

5. Sit to stand

Sit to stand is a move that will help you stand easier. It will also train your knees to accept the pressure well and prevents strain. Place two pillows on a chair and sit on it. Your back has to be straight * do not hunch* and your feet must feel flat on the ground. Slowly, exerting the pressure on your calves, and not knees, stand up straight. Then, sit back on the chair slowly. You have to make sure your bent knees do not move forward of your toes while you are trying to stand or sit back on the chair.

Also read : Health Benefits of Early Morning Walk


That will be all from us one natural remedies and exercises to relieve knee pain. Should there be a query, do not hesitate to drop us a comment.