Exercises and Home Remedy: Instant Relief For Knee and Joint Pain

Exercises and Home Remedy: Instant Relief For Knee and Joint Pain

The knees are one of the most important joints in the human body, because they promote proper body posture and they support movements or our legs while we walk, run, jump or stand. But, unfortunately, as the times goes by, we suffer from different injuries and wounds which can affect our knees. These injuries make the ligaments and the tendons less flexible and mobile – because their lubrication is reduced.  Note: you should know that the lubrication process is completely natural. But, unfortunately, as we grow older – it’s significantly reduced. Well, this means one thing – we all must do something and improve its flexibility, in order to make quick and sharp movements.

Knee pain facts

  • Knee pain is a common problem with many causes, from acute injuries to complications of medical conditions.
  • Knee pain can be localized to a specific area of the knee or be diffuse throughout the knee.
  • Knee pain is often accompanied by physical restriction.
  • A thorough physical examination will usually establish the diagnosis of knee pain.
  • The treatment of knee pain depends on the underlying cause.
  • The prognosis of knee pain is usually good although it might require surgery or other interventions.

What is knee pain?

Knee pain is a common problem that can originate in any of the bony structures compromising the knee joint (femur, tibia, fibula), the kneecap (patella), or the ligaments and cartilage (meniscus) of the knee. Knee pain can affect people of all ages, and home remedies can be helpful unless it becomes severe.

The Effective Natural Method

Here is the extremely effective natural method, which will help you strengthen your ligaments and tendons. This will help you walk and run much better and it will make your life much easier. This powerful drink is loaded with ingredients and compounds, which have strong anti-inflammatory that can relieve joint pain. It also contains high amounts of Vitamin C, bromelain, silicon and magnesium. And these nutrients also provide strength and energy to all body parts and systems.

You will need the following ingredients:

  • 1 cup (250 ml) of water
  • 0,25 Oz (7 gr) of cinnamon
  • Two cups of pineapple chunks (sliced)
  • 1 cup of instant oatmeal
  • 1 cup of raw natural orange juice
  • 1,5 Oz (40 gr) of crushed almonds
  • 1,5 Oz (40 gr) of raw honey


First, you need to cook the oatmeal. Then, you need to squeeze the juice from the pineapple chunks. Add the orange juice, cinnamon, honey and almonds into a blender. When it’s still on, you need to add the oatmeal and add the pineapple juice in the blender. Blend again until you get nice and smooth mixture. Enjoy your smoothie. You will notice that just after 2 weeks, your joints and knees will be much better and you can walk and even run without any problems. This means one thing – you should definitely try this cinnamon-pineapple smoothie, especially if you suffer from any type of joint pain.


Pineapple chunks


Raw natural orange juice

Crushed almond



Chill out pains (cold compress) 

Cold compress is good to reduce any type of swelling. If you have sore, apply a cold pack or ice wrapped in a towel. Leave it up to 20 minutes at a time. You can also try a bag of  frozen vegetable wrapped in a towel. Never apply ice direct to the skin.  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.



Glucosamine sulfate is found as a complex (e.g. Glucosamine sulfate potassium chloride complex). Glucosamine sulfate is a good source of glucosamine and sulfate, both of which may assist with repair and maintenance of healthy joints. Glucosamine hydrochloride is another form of glucosamine used in supplements. Upon digestion, glucosamine from glucosamine sulfate is indistinguishable from glucosamine from glucosamine hydrochloride. Many studies have shown that a daily dose of 1500mg of glucosamine is required to assist with osteoarthritis.

Stores are filled with ones that promise to relieve joint pains. Glucosamine is most recommended.

The glucosamine in your body helps keep up the health of your cartilage — the rubbery tissue that cushions bones at your joints. But as you get older, your levels of this compound begin to drop, which leads to the gradual breakdown of the joint.

There’s some evidence that glucosamine sulfate supplements help counteract this effect, although experts aren’t sure how.

Some people have also used glucosamine to try to treat rheumatoid arthritis and other conditions, such as inflammatory bowel disease, asthma, allergies, chronic venous insufficiency, sports injuries, temporomandibular joint problems (TMJ), and long-term low back pain. So far, though, there’s not much scientific evidence that it works for those problems.

All-natural support for joint comfort and mobility Shark cartilage and glucosamine are both renowned for their joint nourishing properties Each tablet delivers 250 mg of pure shark cartilage and 500 mg of glucosamine sulfate

How much glucosamine should you take?

In most studies on treating osteoarthritis, the typical dose was 500 milligrams of glucosamine sulfate, three times a day. Ask your doctor what he recommends for you. Some experts suggest you take it with meals to prevent an upset stomach. 

What are the risks of taking glucosamine?

On the whole, glucosamine seems to be a fairly safe supplement. Side effects are generally mild. You’re more likely to get them if you take high doses. They may include things like:

  • Upset stomach
  • Heartburn
  • Drowsiness
  • Headache

Risks. If you have a shellfish allergy, be cautious about using glucosamine because you could have a reaction. Also, check with your doctor before taking supplements if you have diabetes, kidney disease, heart disease, bleeding disorders, or high blood pressure.

Interactions. Check with your doctor before you use glucosamine if you take other medicines, including heart drugs, blood thinners, and diabetes drugs. Also, glucosamine isn’t recommended for children or women who are pregnant or breastfeeding, because there isn’t enough evidence yet about whether it’s safe for those groups.


Ease Your Load

Consider your joints when lifting and carrying. Carry bags on your arms instead of with your hand  to let your bigger muscles and joints support the weight.


Keep Bones and Healthy

Calcium and vitamin D can help you do that. Dairy products are the best source of calcium, but the other option is to eat green, leafy vegetables like broccoli and kale. If you don’t get enough calcium from food, ask you doctor for supplement.


Eat More Fish To Reduce Inflammation

Oily fish include Salmon, Mackerel, Anchovies, Sardines, Herrings, Tuna (fresh)

If you have pain from rheumatoid arthritis, eat more fish. Fatty-cold water types like salmon and mackerel  are good sources of omega-3 fatty acids may help keep joints healthy, as well as lower inflammation, a cause of joint pain and tenderness in people with Rheumatoid Arthritis. Don’t like fish? Try fish oil capsule instead.


How Much Exercise ?

Thirty minutes a day is a good goal. Start  small, such as 10 minutes every other day. If you have no pain, exercise more to meet the goal.

When start to exercise, some mild soreness in muscle is normal. It is okey to go through. Check with your doctor if you want to try over-the- counter medicines like acetaminophen, ibuprofen, or naproxen to help the soreness. Ice can also help. Don’t ignore pain in your joints though. Contact your doctor if you have any.


Know Your Limits

It’s normal to have aching muscles after you exercise. But if you hurt for more than 48 hours, you may have overstressed your joints. Don’t push so hard next time. Working through a pain may lead to an injury or damage.


Treat Joint Injuries

They can add to the breakdown of  cartilage in your joints. If you get hurt, see your doctor right away for treatment. Then take steps to avoid more damage.


In an article posted on CNN, with content from Harvard Medical School called “Alternative Treatments for Knee Pain.”  Would it describe “alternative” medicine, as in “complementary and alternative medicine,” or would it present real medicine for knee pain?

The article describes several treatments for knee pain, and for each one it turns to Eric Berkson, M.D., for an opinion on how well the treatment works.  Berkson is an orthopaedic surgeon at Massachusetts General Hospital and an Instructor in Orthopaedic Surgery at Harvard Medical School.

Despite these excellent credentials, Dr. Berkson doesn’t seem to have a firm command of science-based medicine. The article starts out strong, recommending the most effective therapies, but then wanders into unproven therapies, and concludes with Berkson making an unscientific recommendation for the most wildly ineffective treatment of all: acupuncture.  Let’s look quickly at each “alternative.”

The most effective treatments, according to Dr. Berkson, are physical therapy and weight loss if you are over weight.  Berkson is on solid scientific ground here: physical therapy strengthens the muscles around the knee, relieving some stress on the joint, and weight loss does the same thing by reducing the load directly.

The CNN Health article, with “content provided by the faculty of the Harvard Medical School,” demonstrates in a microcosm how health care dollars are wasted in the U.S.  First it recommends the most effective and least expensive treatments: weight loss and exercise.  Both of these involve lifestyle changes that are difficult for many people.  The article then suggests alternative treatments for knee pain that include:

Glucosamine and chondroitin supplements ineffective but cheap.

After many years of competing claims about these supplements, NIH conducted a large, $12.5 million study called GAIT to test whether these supplements worked for knee pain. The researchers looked at glucosamine and chondroitin separately and together, and compared them to a standard pain reliever (celecoxib, brand name Celebrex®, an NSAID) and to a placebo.

The conclusion: celecoxib worked, but the supplements did not.  In a small subset of patients with moderate to severe pain, there was a hint of a benefit for glucosamine-condroitin, but it wasn’t significant.  For patients with mild pain, though, only celecoxib was better than a placebo.

Despite this large and compelling study, Berkson says

“there’s a lot of evidence that they [glucosamine and chondroitin] work, but only in a certain percentage of patients.”

Knee injections of hyalonuric acid ineffective and very expensive.

The article then describes three different treatments that involve injections of various substances into the knee. A viscosupplementation, a fancy name which means that hyaluronic acid is injected into the knee. It’s supposed to help lubricate the joint, which sounds plausible: after all, we lubricate machines to keep them running smoothly.  Shouldn’t some “grease” help our knees?

For hyalonuric acid, the answer is simply no.  A large review just last year, involving over 12,000 patients (Rutjes et al. 2012) shows that hyaluronic acid has little or no benefit, and possibly causes harm.  Their conclusion:

“In patients with knee osteoarthritis, viscosupplementation is associated with a small and clinically irrelevant benefit and an increased risk for serious adverse events.”

Berkson’s own colleagues, the American Academy of Orthopaedic Surgeons, just issued a 1200-page report on treatments for knee osteoarthritis, and they found strong evidence against the use of hyalonuric acid.  To be specific, the AAOS says “We cannot recommend using hyaluronic acid for patients with osteoarthritis of the knee.”  They label this a “strong” recommendation.

Despite the the advice of his own professional organization, Dr. Berkson says

“I have some patients who think [hyalonuric acid is] a miracle drug that keeps their symptoms at bay.  Given that the risks of injection are very low, it makes sense to try it if insurance will pay.”

Here we have a medical expert recommending an expensive treatment – he estimates the cost is about $1500 – despite the evidence, apparently because he has patients who think it works.  Paying for expensive, ineffective procedures is a poor way to treat patients and a great way to run up costs.

Acupuncture ineffective, wildly implausible, and sort of cheap.  

After briefly discussing two other injection therapies, the CNN/Harvard article addresses one last alternative: acupuncture.  It quotes Berkson again, this time saying:

“Acupuncture works in some patients, although I don’t think science knows exactly why it works. It’s worth trying if other things aren’t working for you.”

Despite Dr. Berkson’s comment, the science doesn’t support him.  Acupuncture for knee pain, and for other pain, simply doesn’t work.  (See this article for a lengthy discussion, with citations.)  Just to pretend for a second: in order for acupuncture to work, there would have to be lines of force (called “meridians”) through which a mystical, apparently unmeasurable life force (“qi”) flows, and furthermore you’d have to be able to manipulate this life force by plunging needles into the skin.  There is no support whatsoever for these ideas in human biology and physiology.

Dr. Berkson’s recommendation is akin to a shrug: while admitting that he doesn’t know why it might work, he just says to give it a try.  His own professional organization, after an extensive review of the scientific evidence, disagrees.

Despite the evidence against them, the doctor quoted throughout the article recommends trying all three, especially if (as is common) the patient doesn’t have to pay the bills. (Steven Salzberg ,  CONTRIBUTOR, http://www.forbes.com)


Pictures of Exercises for OA of the Knee

Osteoarthritis: An overview and introduction to pain management and activity Presented by: Melanie Fuller-Clinical Exercise Specialist Sherwood Park Primary.



Stretching improves range of motion and keeps you limber.

To get the most out of your stretches, warm up first with a 5-minute walk. To stretch, lie down. Loop a bed sheet around your right foot. Use the sheet to help pull the straight leg up and stretch it. Hold for 20 seconds, then lower the leg. Repeat twice. Then, switch legs.


2)  Calf Stretch

Stretching exercises also help prevent pain and injury.

  • Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg.
  • Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
  • Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times.

Repeat the exercise with the back knee bent a little, still keeping your back heel on the floor. This will stretch a different part of the calf muscles.


3) Straight Leg Raise

Build muscle strength to help support weak joints.

  • Lie on your back with your good knee bent so that your foot rests flat on the floor. Your injured leg should be straight. (During this exercise, your low back should have a normal curve. Your back has a normal curve if you can slip your flat hand in between the floor and the small of your back, with your palm touching the floor and your back touching the back of your hand.)
  • Tighten the thigh muscles in the injured leg by pressing the back of your knee flat down to the floor. Hold your knee straight.
  • Keeping the thigh muscles tight, lift your injured leg up so that your heel is about 12 in. (30 cm) off the floor. Hold for 5 seconds, then lower slowly.


4)  Quad Sets

Quad Sets – Key Points to Remember:

    • Ask your doctor if you should be doing this exercise.

These should be done gently at first – get a feel for what the exercise feels like.

Hold your muscle contraction (isometric) for 8-10 seconds.

Use a small folded washcloth or dish towel under the knee for some support.

Tapping on your quad muscle can help to “wake it up.”

Focus on QUALITY vs. QUANTITY when doing any exercise.

Remember slow and controlled vs. fast and jerky.

Follow any precautions your doctor may have given you.

Be sure your weight bearing status matches what your doctor ordered.

Sometimes you need to stretch more to enhance your quad set contraction.

Pain can inhibit progress, a tennis ball can give you great relief!

How To Do A Basic Quad Set

The best way to do a quad set is to lie or sit with your leg as straight as possible. Gently push your knee into the floor or surface you are lying on by tightening your thigh muscle. You can do this sitting or lying down. Begin with a slow, gentle contraction that is controlled. Once you have a good, solid contraction, hold it there for 8-10 seconds. No skipping the hold. Holding this isometric contraction actually builds strength.

Step One

Do-It-Yourself knee strengthening exercises - step one for quad sets

Step Two

Do-It-Yourself knee strengthening exercises - step two for quad sets

Quad sets for extreme weakness or lack of range of motion (ROM)

If your quads are so weak that you can’t see the muscle twitching/contracting at all, try tapping on the top of your thigh with your fingertips. This helped the quad muscle “know” that you are requesting a response and has proven helpful in my experience.

You may think you have enough range of motion when in fact you are somewhat limited. Place a small towel fold) under your knee so that you can actually feel something under you knee and then push into that. I have seen in the past, that sometimes there is psychological block if a patient anticipates any pain. This towel roll/fold will keep the knee joint from moving too far yet, allow the quad to push against the towel, therefore improving strength. You may also want to use this towel roll or a pillow under your knee at night for the first couple weeks to manage your pain so that you can get deep into the REM sleep you need to heal effectively and efficiently.

Using a rolled towel for quad set and sleeping comfort


5)   Seated Hip March


6)   Pillow Squeeze 


7)   Heel Raise

Help you relieve knee pain and strengthen your muscles.

Stand facing the wall, the back of a chair or kitchen bench and hold with both hands for support. Raise your body by lifting both heels off the ground and hold this position for 10 counts. Slowly lower it back to the ground. Repeat this for 20 times.

Progress by: holding onto the supporting surface with one hand only, fingertips and then no hands.


8)   Side Leg Raise

Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg. Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.


9)  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.


10.)  One Leg Balance

One Leg Balance

This move helps you bend over or get in and out of cars.

Stand behind your kitchen counter, without holding on, and slowly lift one foot off the floor. The goal is to stay balanced for 20 seconds without grabbing counter. Do this move twice, then switch sides.

Too easy? Balance for a longer time. Or, try it with your eyes closed.



11)   Step ups

Step Ups

Do this to strengthen your legs for climbing stairs.

Stand in front of stairs and, holding onto the banister for balance, place your left foot on a step. Tighten your left thigh muscle and step up, touching your right foot onto the step. Keep your muscles tight as you slowly lower your right foot. Touch the floor and lift again. Do two sets of 10 repetitions. Switch legs after each set.


12)   Walking

Even if you have stiff or sore knees, walking may be a great exercise. Start slow and keep at it. Walking can ease joint pain, strengthen leg muscles, improve posture (stand tall when you walk), and improve flexibility. It’s also good for your heart.

If you’re not active, check in with your doctor before starting a new exercise program.


13)   Low Impact Activities

Senior women doing a low-impact spin class.

Other exercises that are easy on the knees include biking, swimming, and water aerobics. Water exercise takes weight off painful joints. Many community and hospital wellness centers, gyms, and pools offer classes for people with arthritis.

Being active may also help you lose weight, which takes pressure off joints.

For favorite activities, like golf, ask your doctor or physical therapist about how to modify painful moves.


14)  Stay in Motion

It’s the golden rule of joint health. The more yo move, the less stiffness you’ll have. Whether you are reading, working or watching TV, change positions often. Take breaks from your desk or your chair and get active.


What are knee pain symptoms and signs?

The location of the knee pain can vary depending on which structure is involved. With infection or an inflammatory process, the whole knee might be swollen and painful, while a torn meniscus or fracture of a bone gives symptoms only in one specific location.

The severity of the pain can vary, from a minor ache to a severe and disabling pain.

Some of the other findings that accompany knee pain are

  • difficulty walking due to instability of the knee,
  • limping due to discomfort,
  • difficulty walking up or down steps due to ligament damage,
  • locking of the knee (unable to bend the knee),
  • redness and swelling,
  • inability to extend the knee.

What causes knee pain?

Knee pain can be divided into three major categories:

Below is a list of some of the more frequent causes of knee pain. This is not an all-inclusive list but rather highlights a few causes of knee pain in each of the above categories.

Acute injuries

Fractures: Direct trauma to the bony structure can cause one of the bones in the knee to break. This is usually a very obvious and painful injury. Most knee fractures are not only painful but will also interfere with the proper functioning of the knee (such as kneecap fracture) or make it very painful to bear weight (such as tibial plateau fracture). All fractures need immediate medical attention.

Ligament injuries: The most common injury is the ACL (anterior cruciate ligament) injury. This is often a sports-related injury due to a sudden stop and change in directions.

Meniscus injuries: The menisci (medial and lateral) are made of cartilage and act as shock absorbers between bones in the knee. Twisting the knee can injure the meniscus.

Dislocation: The knee joint can be dislocated, which is a medical emergency that requires immediate attention. Knee dislocation can compromise blood flow to the leg and have other related problems. This injury often occurs during a motor-vehicle accident when the knee hits the dashboard.


Medical conditions:

Rheumatoid arthritis is an autoimmune condition that can affect any joint in the body. It can cause severe pain and disability, as well as swelling.

Gout is a form of arthritis that is most commonly found in the big toe, though it can also affect the knee.

With septic arthritis (infectious arthritis), the knee joint can become infected; this leads to pain, swelling, and fever. This condition requires antibiotics and drainage treatments as soon as possible.

Chronic use/overuse conditions:

Patellar tendinitis is an inflammation of the tendons connecting the kneecap (patella) to the bone of the lower leg. Patellar tendinitis is a chronic condition often found in individuals repeating the same motion (such as runners and cyclists).

Osteoarthritis: A wearing down of cartilage of the joint due to use and age

Other causes

Children can develop inflammation of the point of bony insertion of the patellar tendon (Osgood-Schlatter disease).


What are risk factors for knee pain?

Biomechanics: The knee joint is complicated in its operation and is used frequently throughout the day. Any change in the movement of the joint (leg-length difference, change in walking style due to back problems) can cause subtle changes and cause pain and injuries.

Excess weight: The stress on the knee joint is increased with excess weight.Obesity also increases the risk of osteoarthritis as the cartilage breaks down more rapidly.

Overuse during repetitive motions as are found during certain exercises (jogging, skiing) or work conditions (long periods of kneeling) can cause breakdown of cartilage and lead to pain

When should people with knee pain call a health-care professional?

Any pain that does not respond to rest or disappears within a few days should be evaluated by a doctor. In addition, the following are symptoms and signs in the knee that a doctor should evaluate:

  • Swelling
  • Inability to bend
  • Deformity
  • Unable to walk or discomfort while walking
  • Significant pain

What are some of the complications of knee pain?

Frequently, knee pain will disappear without ever finding a specific cause. Depending on the underlying cause of the pain, the condition can progress and lead to more serious injuries or complications. Usually, these complications are long term and result in worsening pain or an increasing difficulty to walk.

How do physicians diagnoseknee pain?

A health-care professional will begin by asking questions related to the person’s general health and then specifically to the nature of the knee pain (how long, how severe, does anything make it feel better or worse, etc.).

Next, an examination of the knee will be performed. This will include bending the knee through the full range of motion, checking for stability of the ligaments, and evaluating for any tenderness and swelling. It is often helpful to compare the results of the examination of the painful knee with the other knee. Frequently, this is all that is required to make a diagnosis and start treatment. In several research studies, it has been found that an experienced examiner is as reliable as X-ray examination.

Sometimes the doctor might want to do further studies such as the following tests.

Radiologic tests

Plain X-ray can establish fractures and degenerative changes of the knee. MRI is used to evaluate the soft tissues of the knee for ligament tears or cartilage and muscle injuries.

Blood tests

If gout, arthritis, or other medical conditions are suspected, a health-care professional might order blood tests.

Removal of joint fluid (arthrocentesis)

Some conditions are best diagnosed by removal of a small amount of fluid from the knee joint. During arthrocentesis, a small needle is placed into your joint and fluid is withdrawn. This is done in a sterile method. The fluid is then sent to the laboratory for evaluation. This procedure is especially helpful if an infected knee joint is suspected or to distinguish gout and different forms of arthritis.

What kind of doctors treat knee pain?

Often knee pain can be evaluated and treated by your primary-care doctor. If the knee pain requires surgery or the cause of the pain needs further evaluation, an orthopedic surgeon will usually be consulted. With arthritis, gout, or inflammatory joint problems a rheumatologist may be consulted.

What is the treatment for knee pain?

Treatments for knee pain are as varied as the conditions that can cause the pain.


Medications might be prescribed to treat an underlying medical condition or for pain relief.

Physical therapy

Sometimes strengthening the muscles around the knee will make it more stable and help guarantee the best mechanical movements. This can help avoid injuries or further worsening of an injury.


Injecting medications directly into your knee might help in certain situations. The two most common injections are corticosteroids and lubricants. Corticosteroid injections can help arthritis and other inflammations of the knee. They usually need to be repeated every few months. Lubricants that are similar to the fluid already in your knee joint can help with movement and pain.

What is the treatment for knee pain? 


Knee operations range from arthroscopic knee surgery to total knee replacement. Arthroscopic knee surgery is a very common surgical procedure that allows the physician look inside your knee through a few small holes and a fiberoptic camera. The surgeon can repair many of the injuries and remove small pieces of loose bones or cartilage. This is a common outpatient procedure.

Partial knee replacement: The surgeon replaces the damaged portions of the knee with plastic and metal parts. Because only part of the knee joint is replaced, this procedure has a shorter recovery then a total knee replacement.

Total knee replacement: In this procedure, the knee is replaced with an artificial joint.

Are there any home remedies for relief of knee pain?

Over-the-counter pain medications can frequently alleviate the pain. If someone is taking these medications on a regular basis, he or she should see a health-care professional to evaluate the knee pain for proper diagnosis and to avoid the potential side effects of chronic medication use.

The RICE mnemonic is often helpful, especially for minor injuries:

Rest: Rest the joint, and take a break from your usually activities involving the knee joint.

Ice: Applying ice can help with pain and inflammation.

Compress: A compression bandage can help prevent swelling and help knee alignment. It should not be tight and should be removed at night.

Elevate: Elevation can help with swelling and resting of the knee.

Is it possible to prevent knee pain?

There can be many reasons for knee pain. Therefore, there are different strategies to prevent the pain depending on the underlying cause. Running on soft surfaces or decreasing the amount of running can help if the pain is due to overuse. Avoiding any direct injuries to the knee including wearing a seatbelt can prevent traumatic injuries. Weight loss can be helpful for many different forms of knee pain.

What is the prognosis of knee pain?

Frequently, knee pain will occur for a short period of time and then resolve. Sometimes it can return a few weeks or months later. If your knee pain becomes chronic, it is important to get it evaluated to avoid further damage to cartilage, bones, or ligaments. Prognosis depends on the underlying causes of the pain.

With modern surgical techniques, it’s possible to relieve many of the knee pain syndromes and return to an active lifestyle.


13 Natural Home Remedies For 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.


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 that has been shown to provide relief from knee pain. Magnesium works as a natural muscle relaxant that helps remove excess fluid from the tissues, in turn reducing inflammation, swelling and pain. It works well on pain linked with arthritis, injury, strain and cramps.

  1. Add one-half cup of Epsom salt to a hot bath and stir it well.
  2. Soak the affected knee in this warm solution for 15 minutes.
  3. Do this a few times a week until you get complete relief from the pain.

Note: This remedy is not recommended for those suffering from heart problems, high blood pressure or diabetes.

  1. Add one-half cup of Epsom salt to a hot bath and stir it well.
  2. Soak the affected knee in this warm solution for 15 minutes.
  3. Do this a few times a week until you get complete relief from the pain.

Note: This remedy is not recommended for those suffering from heart problems, high blood pressure or diabetes.

ll 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.

Epsom salt contains magnesium sulfate that has been shown to provide relief from knee pain. Magnesium works as a natural muscle relaxant that helps remove excess fluid from the tissues, in turn reducing inflammation, swelling and pain.

  1. Add one-half cup of Epsom salt to a hot bath and stir it well.
  2. Soak the affected knee in this warm solution for 15 minutes.
  3. Do this a few times a week until you get complete relief from the pain.

Note: This remedy is not recommended for those suffering from heart problems, high blood pressure or diabetes.


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.


4. Apple cider vinegar for knee pain relief

4. Apple cider vinegar for knee pain relief

This is known as “the magic potion” it treats almost anything, from arthritis, to stomach ulcer and even hair loss. Apple cider vinegar contains anti inflammatory and antiseptic properties, thus is suitable to relieve pain and swelling.  Apple cider vinegar is also helpful in reducing knee pain. Due to its alkalizing effect, apple cider vinegar helps dissolve mineral build-ups and harmful toxins within the knee joint. It also helps restore joint lubricants to help reduce pain and promote mobility.  When consumed orally on daily basis, it assists your immune to fight against inflammation and prevents many form of diseases.

  • Mix two teaspoons of apple cider vinegar in two cups of warm water. Sip this mixture throughout the day. Drink this tonic daily until you recover completely.
  • You can also add two cups of apple cider vinegar to a bath tub of hot water. Soak the affected knee in the water for 30 minutes. Do this once daily for a few days.
  • Also, you can mix together one tablespoon each of apple cider vinegar and olive oil. Use it to massage the affected knee once or twice daily until the pain is gone.


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 on the affected area for at least one week.
  • You can also mix one-quarter or one-half teaspoon of cayenne pepper powder in one cup of apple cider vinegar. Soak a clean washcloth in this solution and apply it on the aching area for about 20 minutes once or twice daily until the pain and inflammation is reduced.
  • You can even apply a gel containing 0.0125 percent capsaicin topically to reduce knee pain.


6. Ginger to treat knee pain

Ginger tea

Whether knee pain is due to arthritis, muscle strain or injury, ginger is an effective remedy to alleviate the pain and reduce inflammation . Its effectiveness comes from the presence of anti-inflammatory compounds in it. Ginger can reduce swelling on the knee as well as the pain.

  • Crush a small piece of fresh ginger root, add to one cup of water and boil it for 10 minutes. Strain and add a little honey and lemon juice. Drink two to three cups of this ginger tea daily until the pain is gone.
  • You can also massage the affected knee with ginger oil two or three times a day until you are satisfied with the results.


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 crampsand even graying of hair. Dilute about a tablespoon of blackstrap molasses in a glass of hot water, or warm milk and drink once daily.



8. Turmeric remedy for knee pain

Turmeric is an effective and natural treatment to relieve knee pain. Turmeric contains a chemical called curcumin that has anti-inflammatory as well as antioxidant properties that help reduce pain. Turmeric is also reported to slow down the progression of rheumatoid arthritis, a major cause of knee pain among the older generation.

Also, the National Center for Complementary and Alternative Medicine (NCCAM) reports that turmeric may slow the progression of rheumatoid arthritis, one of the main causes of knee pain.

  • Add one-half teaspoon each of ground ginger and turmeric to a cup of water and boil it for 10 minutes. Strain, add honey to taste, and enjoy twice daily.
  • Boil one teaspoon of turmeric powder in a glass of milk. Sweeten with honey and drink it once daily.
  • Another option is to take 250 to 500 mg turmeric capsules three times daily.

Follow these remedies daily until the pain is gone completely.

Note: As turmeric can thin the blood, these remedies are not suitable for those taking blood-thinning medicine.


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 inwhite 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.


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.


6. Lemon

Lemon has also been found beneficial as a home remedy for knee pain caused by arthritis. The citric acid found in lemon works as a solvent for uric acid crystals, which is the cause of some types of arthritis.

  1. Cut one or two lemons into small pieces.
  2. Tie the pieces in a cotton cloth and dip it in warm sesame oil.
  3. Place the cloth on the affected knee for five to 10 minutes.
  4. Do this twice daily until the pain is gone completely.

Also, drinking the juice of one lemon diluted in a glass of warm water early in the morning on an empty stomach is also beneficial.


11. Mustard Oil

According to Ayurveda, a gentle massage of the painful knee with warm mustard oileases inflammation, improves blood circulation in the region and relieves pain.

  1. Heat two tablespoons of mustard oil.
  2. Fry one garlic clove (chopped) in it until it turns brown.
  3. Cool and strain the oil.
  4. Massage your aching knee with the lukewarm oil in circular motions.
  5. Cover the knee with plastic wrap and use warm towels to apply heat for a few minutes.
  6. Do this twice daily for about one or two weeks.


12. Fenugreek Seeds

fenugreek seeds

Fenugreek seeds can also be used to relieve knee pain due to their anti-inflammatory and antioxidant properties. Also, fenugreek seeds are warm in nature and considered very beneficial for those suffering from knee pain due to arthritis.

  • Soak one teaspoon of fenugreek seeds in filtered water overnight. In the morning, drain off the water and munch on the seeds. Do this daily for one or two weeks.
  • Roast and grind a handful of fenugreek seeds and store them in an airtight jar. Mix two teaspoons of this powder and add enough water to make a thick paste. Apply the paste on the affected knee area. Leave it on for 30 minutes and then rinse it off with warm water. Use this remedy twice daily for a week.

13. Eucalyptus Oil

eucalyptus oil

Eucalyptus oil has analgesic, or pain-relieving properties that help get rid of knee pain. The cooling sensation of this oil can even ease knee pain from arthritis.

A study published in the Evidence-Based Complementary and Alternative Medicine journal indicates that even inhaling this essential oil may help reduce pain and inflammation after total knee replacement.













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