8 Natural Home Remedies for Knee Pain

8 Natural Home Remedies for Knee Pain: The majority of the time, you can cure knee pain at home if it is mild to moderate in severity. There is more than one approach to treat it, regardless of whether it is the result of arthritis or a sprain.

Pain that is caused by inflammation, arthritis, or a minor injury will typically go away without the need for medical assistance. Home remedies have the potential to enhance your level of comfort and assist you in managing symptoms.

8 Natural Home Remedies for Knee Pain

8 Natural Home Remedies for Knee Pain
8 Natural Home Remedies for Knee Pain

It is possible that you will be able to eliminate knee discomfort by using home remedies such as applying cold, compression, and physically exercising. Certain conventional home cures, on the other hand, can have unintended consequences.

Also Read: 5 Exercises Total Body Transformation

1. Try RICE for strains and sprains

It may be good to keep in mind the acronym “RICE” in the event that you have fractured or sprained your knee, twisted your leg, or had any other type of injury to your knee.


Compression bandages should be wrapped over your knee to avoid swelling, but they should not be wrapped so tightly that they restrict circulation. Maintain an elevated position for your foot while you are resting.

2. Tai chi

A mind-body exercise that has been practiced in China for centuries, tai chi is known for its ability to improve balance and flexibility.

According to the findings of a study that was conducted in 2009 by Trusted Source, practice of tai chi is particularly useful for individuals who suffer from osteoarthritis (OA). It is recommended as a therapeutic option for osteoarthritis (OA) by the guidelines established by the American College of Rheumatology and the Arthritis Foundation.

Tai chi has been shown to effectively alleviate pain and enhance range of motion. In addition to that, it requires relaxing and taking deep breaths. Additionally, these elements may assist in the reduction of stress and in the management of chronic pain.

3. Exercise

Keeping your muscles strong and maintaining your mobility can be accomplished by regular exercise. This is an important tool for treating osteoarthritis (OA) as well as other causes of knee discomfort.

You might be able to avoid pain by resting the leg or limiting mobility, but doing so may also cause the joint to become stiff and slow down the healing process. In the case of osteoarthritis (OA), a lack of physical activity may hasten the rate at which the joint is damaged.

Professionals have discovered that training with another individual might be very beneficial for individuals who suffer from osteoarthritis (OA). Either a personal trainer or a workout partner could be of assistance here. Experts additionally recommend that individuals locate a pastime that they take pleasure in.

4. Weight management

Being overweight or obese can place additional pressure on your knee joints, which can be painful. The Arthritis Foundation reports that an additional ten pounds of weight can contribute anywhere from fifteen to fifty pounds of pressure to a joint due to the increased weight.

In addition, the foundation highlights the connections between unhealthy weight and inflammation. According to one example, those who have a higher body mass index (BMI) have a higher probability of getting osteoarthritis (OA) of the hand compared to those who have a lower BMI.

In the event that a persistent health issue is the source of discomfort in your knees, weight management may be able to alleviate the symptoms by lowering the pressure that is placed on them.

When you have knee discomfort and a high body mass index (BMI), your physician can assist you in establishing a target weight and developing a strategy to assist you in reaching that weight. Changes to one’s diet and physical activity are likely to be included in this.

Also Read: 9 Ways to Relieve Back Pain

5. Heat and cold therapy

When your knee is at rest, a heating pad might assist reduce discomfort. Inflammation can be lessened by cold therapy.

Here are some tips for applying heat and cold therapy:

  • Alternate between cold and heat.
  • Apply heat for up to 20 minutes at a time.
  • For the first 2 days after an injury, apply cold pads for 20 minutes, four to eight times a day.
  • Use a gel pack or other cold pack more often during the first 24 hours after the injury.
  • Never apply ice directly to the skin.
  • Check that a heat pad isn’t too hot before applying.
  • Don’t use heat therapy if your joint is warm during a flare.
    A warm shower or bath in the morning may ease stiff joints.

6. Herbal ointment

Researchers examined the potential pain-relieving properties of a salve composed of: in a 2011 study.

  • cinnamon
  • ginger
  • mastic
  • sesame oil

They discovered that the salve worked exactly as well as over-the-counter arthritic treatments that contained salicylate, a topical analgesic.

While some people find success with these therapies, there is insufficient data to conclude that any herbal therapy significantly reduces knee pain.

It is advisable to see a physician or pharmacist prior to using any non-prescription treatments.

7. Willow bark

Willow bark extract is occasionally used to treat joint discomfort because it may help reduce inflammation and pain. Studies haven’t discovered enough reliable data, nevertheless, to demonstrate its effectiveness.

There can be some safety concerns as well. Consult your physician before attempting willow bark if you:

  • have gastrointestinal problems, diabetes, or liver problems
  • take blood thinners or drugs to lower blood pressure
  • are using another anti-inflammatory drug
  • are taking acetazolamide to treat nausea and dizziness
  • have an aspirin allergy
  • are under 18 years old

8. Ginger extract

Ginger is available in many forms, including:

  • supplements
  • ginger tea, either premade or homemade from ginger root
  • ground spice or ginger root for adding flavor to dishes

In a 2015 study, the researchers discovered that when participants took ginger in addition to a prescription arthritis medication, the pain associated with the condition decreased.

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