19 Home Remedies for Knee Pain

(Last Updated On: August 3, 2018)

This  can be one of the most painful injuries you can suffer. The knee is one of the most sensitive areas on the human body. Ask anyone who has suffered a knee injury and had to have surgery as a result of the injury. Sometimes after a knee injury it can take months to rehabilitate it. I remember when I rode my bike into a car. ( it was a really stupid accident) I was looking back calling my dog and I crashed into a parked car and my left knee stopped me smashing into the car. My knee swelled up like a balloon and I wore a knee brace for three weeks. Fortunately, I didn’t require surgery but that knee was stiff for three weeks. It affected the way I walked, bathed and slept. Yes, it turned my life upside down for almost a month. I just had some water on my knee. It was a relatively minor injury. What about people who tear a ligament or crush a knee cap now we are talking serious knee pain here. Sometimes to the extent the knee has to be surgically reconstructed. Sometimes people never regain full use of that injured knee. But there are home remedies that can benefit those who my suffer a knee injury.

1) First off Rest the Injured Knee

One of the early things you want to do for the injured knee is put it under a pillow and let it rest. A couple of benefits from resting the knee is the rest will reduce the pain. The rest will also protect the injured area of the knee.

2) Right after Resting get Some Sleep

If you are having trouble sleep with the knee injury it’s time to go and consult your doctor. If the knee pain is to severe and because of it you cannot sleep. There might be a serious knee injury you are dealing with. Sleeping will do wonders for the knee pain. It will relax the muscles and the joints and this will reduce the pain and inflammation in the injured areas.

3) Exercise

Yeah right exercise? You mean exercise when my knee is already injured? What a brilliant idea to exercise the knee when it is already hurt, swollen and incapacitated. Actually, this is more of a preventive measure so the knees don’t get injured in the first place. If the knee does get injured the pain will be reduced because the muscles around the knee have been strengthened and stretched out. If you live a sedentary lifestyle your body will gain weight and this will put more stress on the knee joints resulting in more pain if they are injured. Good exercises include walking, running, jumping, weight lifting, and jogging. Don’t over exercise this will cause further pain to joints. Be sure you warm up before you exercise.

4) Weight Management    

Avoid eating foods that will cause you to gain weight. Alternately, exercise to keep your weight under control and if you join a gym this will keep you fit. Engage in aerobics this will help you stay fit as well and reduce knee pain if there ever is an injury.

5) Elevate the Knee

Elevate the Knee

To help ease pain of an injured knee lay down and put your knee on top of a pillow. Lie down and elevate your knee above the heart this will minimize swelling.

6) Hot and Cold

Heat therapy can help loosen up a stiff knee that is caused by living a sedentary (inactive lifestyle in which the person sits around a lot of the time) lifestyle. In warm therapy you can apply a warm towel or a heating pad to the affected area on the knee that is sore for a period of time. Or you can take a warm shower in the morning or in the evening before you go to bed. You can also apply a cold pack or ice to the affected area to reduce the swelling.

7) Wrap It Properly

You can wrap the affected sore knee in an elastic bandage to help reduce the swelling.Don’t wrap the affected knee to tight because this may cause more swelling. Don’t compress the hurt knee for more than 72 hours. If you need to compress the knee longer than 72 hours than you need to contact a physician.

8) Glucosamine and Chondroitin

Glucosamine and Chondroitin sulfate help in improving the development of the bones. These two minerals are found naturally in the bones but if there is an absence of these two minerals then the bones become weak. Your knee can become weak in absence of these two minerals. So if you take supplements containing glucosamine and chondroitin sulfate these will help to strengthen the bones in the knee.

9) Ginger  

Ginger has anti-inflammatory properties that can reduce inflammation in the knee when taken. You can take ginger in the form of tea. You may enjoy a cup of  ginger tea by mixing two cups of water, half teaspoon of ginger and honey to taste.

10) Lemon

Well lemon can help in knee pain as well. Lemon has anti-inflammatory properties. So, mix some lemon with honey and take this mixture for knee pain. Lemon can reduce inflammation in the knee.

11) Mustard Oil

Interesting mustard oil can actually help in knee pain as well. How? It can help provide relief for arthritic knee joint pain. You can make a plaster from the oil of mustard oil. Apply the concoction on the swollen arthritic joints of the knee. The heat helps to improve blood flow to the affected area providing relief. Mustard seed also is nutritious because it provides selenium, omega fatty acids, magnesium, which can help in improving the symptoms of arthritis in the knees.

12) Oil Mixture

Oils such as olive oil can help in decreasing inflammation. Olive oil contains oleocanthal which has some effects on non-steroidal anti-inflammatory drugs. Oleocanthal decreases the production of cox-1 and cox-2 enzymes which are responsible for inflammation. Apart from decreasing inflammation in the knee olive oil is generally good for your health as it is an antioxidant.

13) Willow Bark can Help with Arthritic Knee Pain

A study in 2001 showed that people used willow bark extract to help relieve arthritic pain. You can use willow bark extract on your arthritic knee to relieve the pain.

14) Apple Cider Vinegar

Here is apple cider vinegar showing up again. It may help with knee pain. Apple cider vinegar can help balance Ph levels in the body. It contains acid and calcium which alters the body’s Ph which results in high acidic levels. High level of acidic causes reduction in calcium deposits leading to less calcium being taken from the knee bones. This will keep the knee strong and less prone to injury which will decrease the chance of injury.

15)  Epsom Salt

Soaking a painful knee in epsom salt can be beneficial. Epsom salt contains magnesium sulphate which is a pain reliever. Magnesium helps in relaxing the muscles and nerve endings relieving pain and stiffness. (Magnesium is an essential mineral in the making of the bones.) So, if you have some knee pain get a tub of hot water and epsom salt and soak your knee in it. It will relax the damaged muscles and nerve endings bringing the knee pain relief.    

16) Turmeric

Turmeric contains anti-inflammatory properties which can reduce inflammation in a sore knee. (Turmeric also contains circumin which iss a poweful antioxidant.) Turmeric is responsible for lowering the levels of enzymes in the body which cause inflammation. So for an inflamed knee take some turmeric it will reduce the inflammation in the knee and reduce the pain as well.

17) Omega 3 Fatty Acids

Omega 3 fatty acids have anti-inflammatory properties. So if you take it for inflammation in the knee joint it can help reduce the inflammation and the pain it causes. Foods containing omega 3 fatty acids are: salmon, tuna, halibut, cod, snapper, and bass.   

18) Foods to eat to Reduce Knee Joint Pain

There are several foods that you can eat to reduce active knee joint pain. Such as: fruits and green leafy vegetables like kales, green tulips, cabbage, and spinach.

19)   Calcium and Vitamin D

Vitamin D helps the human body to absorb calcium and calcium keeps the knee bones strong and prevents them from becoming weak. So to help reduce potential knee injuries and thereby avoiding knee pain. Add vitamin D and calcium to your diet it will strengthen the knee bones and protect your knees from injury.

20) Tai Chi to help Knee Pain

Tai Chi Chaun (is an ancient chinese martial art that helps to relax the body) can help relax knee muscles, ligaments and nerve endings to keep them loose and stretched out. These parts of the knee are stretched out and relaxed it will reduce pain and swelling in the knee. Better yet it will lower the risk of the knee being injured in the first place.

21) Milk Preparation


Now, what does milk preparation have to do with reducing knee pain. It seems like i would be the remotest help in relieving knee pain. But milk can help with knee pain. Milk contains calcium which supports the bones. Drinking milk can reduce pain in the knees.

22) Pineapple Aloha   

Now, this is a strange suggestion for helping with knee pain. Pineapples taste good in different dishes but how can it help with knee pain. Pineapples and knee pain don’t seem to go together. Let’s find out how the two are linked. Pineapple contains bromelain which is an anti-inflammatory enzyme that is associated with stopping inflammation and swelling in knee injuries. So, if you have a knee injury  consume some pineapple and it will help reduce swelling and inflammation. This will reduce the knee pain.

23) Papaya Tea Seeds  

Papaya tea seeds contain anti-inflammatory properties which can specifically reduce inflammation that causes knee pain. So crush up some papaya tea seeds and consume them if you have a inflamed knee. They will help reduce the pain caused by inflammation in the knee.

22) Cayenne Pepper for Knee Pain

Now it hasn’t been publicized that cayenne pepper is good for any health treatments. What is the guarantee it will help with knee pain discomfort? It can because it contains capsaicin which  a component that blocks the production of substance P which is usually involved in the transmission of pain to the brain. Supposedly, consuming enough cayenne pepper while suffering from knee pain will stop the substance P from being produced and it won’t be able to send pain transmissions to the brain. Ths method may need further research to support this claim.

23) Egg Yolk and Walnut Paste for Knee Pain

Yes, this has to be one of the strangest combinations to help with knee pain. The two ingredients are found in everyday mixes. They are totally unrelated and how in the world can they help with knee pain? It has been suggested that egg yolk and walnut paste contain fatty acids that can reduce inflammation. It’s not known how much scientific support there is out there to prove this claim. But it is reported that these two foods can reduce inflammation in the knee.

24) Hot showers Again

We discussed earlier that taking hot showers in the morning or right before bed can help in reducing knee pain. The hot water from the shower will reduce stiffness in the knee. The stiffness is removed the knee will loosen up and stop hurting.  

25) Use Supplements

You can purchase supplements that contain chondroitin and glucosamine which will relieve pain in the knees. Home remedies can be very beneficial in removing knee pain without causing any side effects. The methods are all natural in ingredients. Store bought treatments for knee pain may cause serious side effects that will leave you worse off tah you originally were with the knee pain.

More Remedies for Knee Pain

More Remedies for Knee Pain

26) Extra Virgin Olive Oil can Help Your Knee Pain

The consistency of virgin olive oil makes it the perfect lubricant for ailing knee joints. It will also relieve arthritic knee pain. It contains a main compound called oleocanthal which inhibits inflammatory enzymes Cox 1 and Cox 2 from producing in the knee joint to bring further pain. It acts like aspirin or ibuprofen would. A study showed that 1 ½ tablespoons of  oleocanthal is equal to 200 mg of ibuprofen. It has the same effect in that it will stop the production of anti-inflammatory enzymes. Beware though that heat will destroy oleocanthal. So it’s beneficial if you get “cold pressed” extra virgin olive oil then the oleocanthal will be preserved and will be able to work it’s full benefits in the arthritic knee. Also the of the ripeness olives will determine how much oleocanthal is present in them. The stronger the olive the more oleocanthal will be present in the olive. You can take the extra virgin olive oil internally.

You will need:

  • 2 or 3 tablespoons of extra virgin olive oil


You can rub a little bit of the olive oil into your sore knee joints. Also, you can take 2 to 3 tablespoons of olive oil orally. But make sure you reduce fats somewhere else in the diet because olive oil contains a lot of calories. There good calories though.

Dandelion leaves of all things

Dandelion leaves are super high in vitamin C and D. Dandelion leaves can help repair damaged tissue in the knees and help the liver clean out toxins which could cause further problems for the knees. Limited studies have shown that dandelion leaves may contain linoleic acid and linoleic which contain anti-inflammatory properties. Linoleic is an essential fatty acid the body needs to produce prostaglandin which basically suppresses inflammation. Dandelion leaves may show great promise in immune responses which could aid in treating rheumatoid arthritis in the knee. You can enjoy dandelion leaves in a salad or make a tea with them.

You will need…

  • 3 teaspoons of fresh dandelion leaves, or 1 teaspoon of dried
  • 1 cup of boiling water
  • A handful of fresh leaves (if making a salad)
  • A dash of extra virgin olive oil (if making a salad)


To make fresh dandelion tea put 3 teaspoons of fresh leaves or one teaspoon of dried leaves in one cup of boiling water. Strain and drink the tea twice a day. Dandelion tea is very bitter so add some honey to it to sweeten it up. To make a salad with dandelion leaves:

  • Toss the greens in with another salad recipe
  • Eat them plain with extra virgin olive oil
  • Older dandelion leaves can be gently sauteed to soften them up for eating.


So, there you have it some methods proven and some that are still need of research. You have many treatments that will help you relieve any knee pain you may be suffering. There are also some preventive methods discussed as well. So, know that you can overcome knee pain by applying any of the methods discussed above.

Written by Irina Radosevic MD
Irina graduated from the University of Belgrade, School of Medicine as a Doctor of Medicine (MD) and spent over 3 years working in the Clinical Hospital Center Zvezdara, in the Department of Emergency Medicine. She also undertook a postgraduate in Cardiology from the same University and had previously worked for over a year as a Physician and Nutritionist Dietitian for the Fitness club Green Zone. She eventually left her chaotic but fulfilling job in the ER to pursue her passion of writing, travelling and mountain climbing which has included writing a first aid course for the alpine club of Belgrade. Irina currently works as a VA for PintMedia focusing on medical and travel writing. Feel free to connect with Irina on LinkedIn and FaceBook. Her CV can be seen here.