Home Remedies for Knee Pain

knee pain home remedies and cures

With the threat of sports injuries, overuse and osteoarthritis, knee pain is a common complaint found in nearly one-third of all people over the age of 45. The knee plays an important role in the movement of the leg and normal walking. Home remedies for knee pain can help you operate at a maximum capacity with less discomfort so that you can complete your everyday activities more efficiently.

Causes [1] and Symptoms

Injuries, diseases, and other medical conditions are the most common causes of knee pain.
Ligament injury due to trauma to the inner part of the knee, outer portion, or within the knee (called cruciate ligaments) causes knee pain. A meniscus tear causes pain when sharp, rapid motions become too much for the knee. Other causes include:

• Tendinitis of the knee (inflammation of the tendon) occurs in the front of the knee (below the kneecap at the patellar tendon) or in the back of the knee.

• Straining of the knee causes this condition, such as jumping activities.

• The severe trauma that comes with a knee fracture, such as a car accident or broken bone, causes knee pain.

• There are also an array of diseases or conditions that affect the knee joint, the soft tissues and bones surrounding the knee, or the nerves. Arthritis is a type of inflammation that can occur within the knee joint. Different kinds of arthritis exist, such as rheumatoid arthritis or gout.

• Bursitis of the knee attacks the inside of the knee and the front of the kneecap.

• Sometimes, the cartilage under the kneecap can soften and cause deep knee pain.

• Knee joints can swell from a cyst behind the knee that causes fluid to collect.

• Infections of the bone or joint are rare, but still take place – bringing fever, extreme heart, joint warmth, and body chills.

Symptoms and signs that accompany knee pain include swollen joints, warmth around the joint, fluid retention, localized pain, stiffness, and limited movement.

Knee Pain Home Remedies

Painful knees can slow down your level of activity – making it harder to complete your daily tasks and interests. Before you rely on over-the-counter and prescription drugs to fight achy and swollen joints, consider the following home remedies for knee pain:

a) Ice:

For treating a swollen knee, avoid heat and rely on ice to prevent fluid buildup. For the first 48 to 72 hours following a knee injury, avoid hot tubs and hot packs, and instead, reach for ice. This will increase blood flow to affected areas, as well as promote faster healing. Icing is part of the R.I.C.E method below.

b) Indian Food [1]:

Many Indian food dishes contain ingredients that can actually help a person with knee pain. For example, a spice called turmeric is found in curry.  Other Indian recipes contain curcumin – known as a powerful anti-inflammatory. Curcumin zeroes in on the enzymes that cause pain and swelling in arthritis victims. It has been found that the ingredient can reduce inflammation.

c) Wear Low Heels:

To ease knee pain, choose footwear with the lowest heel possible. A high heel places more strain and stress on the knees.

d) Vitamin-C Packed Foods [2]:

Fruits that can treat knee pain includes selections high in vitamin C, which protects the knee joint and surrounding body parts. The next time you’re at the grocery store add fruits such as kiwi, oranges, mango, grapefruit and papaya to your cart.

e) Soy:

Studies have shown that people with knee pain that eat soy protein on a regular basis reported less discomfort. Soy offers the body isoflavones – plant hormones with anti-inflammatory properties. Ways to add soy to your diet include soy drinks, soy milk, soy burgers, and eating edamame (young soybeans).

f) Make Proper Shoe Choices:

If you participate in a lot of sports, it is suggested to purchase the appropriate kinds of footwear for your activities. For example, if you run, buy running shoes and not a pair of sneakers made for walking.

g) Ginger:

With the power to decrease inflammation, ginger can help treat moderate to severe knee pain associated with medical conditions, such as osteoarthritis. Try adding this fresh spice to your food when cooking your meals.

h) Shed Some Pounds:

If you are overweight, all of your joints feel the stress – especially your knees. With every step, you are placing undue force and strain on the joint. Losing excess body weight can lessen your knee pain. You will see that even with a 10-pound loss, your knees will start to feel better.

i) Medical Tape:

Some people will tape their knees before and after exercise to provide relief to sore joints. The tape offers extra support.

j) Massage:

If you massage around the knee, you can increase circulation and loosen up tight tissues that could be causing your pain.

k) Leg Exercises:

There are plenty of leg exercises to consider for treating knee pain, such as the sitting leg lift and light stretching.

l) Orange Juice:

Packed with vitamin C, a glass of orange juice can help lessen the effects of knee osteoarthritis. One study suggested that a high intake of vitamin C decreased the threat of bone degeneration linked to knee osteoarthritis. A glass of orange juice has about 25% more vitamin C than eating an orange.

m) Spinach:

The high levels of the antioxidants lutein and zeaxanthin that are found in spinach can ease knee pain in osteoarthritis patients.

n) Onions:

Offering a rich source of quercetin (a flavonoid with strong anti-inflammatory properties), onions can help an individual battling knee pain.

o) Foods with Quercetin:

Other sources of food that provide the anti-inflammatory properties of quercetin include tea, red grapes, and apples. Reducing inflammation is crucial to heal up almost any ailment.

p) Water:

A hydrated body is less susceptible to knee pain because the muscles and joints stay softer and are less likely to grind against one another.

q) Heat:

When there is no swelling present, you can treat knee pain with heat. Place a hot compress around the knee joint for 10 to 12 minutes every day.

r) Be Kind to Your Knees:

If you suffer chronic knee pain, it is recommended to avoid the kinds of activities that place strain on your knee joints. Avoid deep knee bends and squats. Do not kneel on hard surfaces. When lifting weights, do not fully flex or lock your knees.

s) Foam Cushion or Pillow:

If you are a gardener or frequently wash floors, avoid kneeling on the hard surface; and protect your knees with a pillow or other soft cushion.

t) The R.I.C.E. Method:

When overusing your knee, one of the best things to avoid knee pain is rest, ice, compression, and elevation (RICE). Take weight off of the knee. During the initial 24 to 48 hours of overuse, wrap an ice pack in a thin towel and place on the knee for 20 minutes. Take a 20-minute break and then repeat with the ice pack. Wrap the knee in an elastic bandage to reduce swelling, and finish off by elevating the knee.

u) Aspirin:

To can reduce the pain, inflammation and swelling associated with knee pain, reach for aspirin or ibuprofen. Be careful to not use ibuprofen if you are prone to stomach and other medical problems.

v) Fish:

The omega-3 fatty acids found in fish provides the body with natural anti-inflammatory relief that calms joint pain and knee soreness. This is especially true for people fighting morning stiffness connected to rheumatoid arthritis.


[1] http://www.everydayhealth.com/knee-pain/knee-pain-what-to-eat.aspx
[2] http://www.rd.com/health/3-foods-to-fight-knee-pain-2/