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Home Remedies For Knee Pain: Procedure, Recovery, Risk & Complication

Last Updated: Mar 12, 2021

What are the best home remedies for knee pain?

Knee pain is a very common condition that can be the result of a wide range of problems. Short-term knee pain can be effectively treated with home remedies. Moreover, they can also treat long-term knee problems effectively. Some of the home remedies for knee pain are:

  1. Physical activity or exercising:

    is an important remedy for treating joint pain. Osteoarthritis is one of the main causes of knee pain. Osteoarthritis refers to a kind of arthritis that occurs when the flexible tissue located at the end of your bones starts to wear down.

    When you exercise regularly, the progression of the condition slows down. Strengthening your leg muscles can prove to be extremely helpful for knee pain.

  2. Proper posture and support:

    It can also help in relieving you of knee pain. Avoid sitting on low chairs that can lead to straining your knees or on sofas where you almost sink in. Sitting on top of a cushion can help in such cases.

  3. A proper diet:

    It is equally important if you want to get rid of knee pain. People suffering from obesity are more likely to suffer from knee pain. Foods that will help in weight loss must be incorporated into the diet.

  4. The inflammatory properties of ginger and turmeric:

    It help a lot if you are suffering from osteoarthritis or rheumatoid arthritis.

    Turmeric contains curcumin, an antioxidant that can lower the level of the enzyme that causes inflammation in the knee joints. You can either have these in the form of capsules or add them to your regular tea.

  5. The heat and cold therapy:

    It can also help to alleviate your knee pain. You can use a heating pad when you are resting so that your knee joints do not stiffen. Wrap a cold pack around it for reducing both the pain and swelling.

  6. Apple cider vinegar:

    Apple cider vinegar has anti-inflammatory and alkaline-forming properties that can help in reducing the pain caused by the stiffness in the joints. They also help in getting rid of the toxins accumulated in the joints. To make the best use of it, mix a teaspoon of apple cider vinegar and a few drops of honey in a glass of warm water.

    Drink it twice daily before having your meal. Alternatively, you can use it to massage your joints by mixing 1 tablespoon of organic apple cider vinegar and a few drops of extra-virgin olive oil.

  7. Epsom salt bath:

    Epsom salt soak is also highly effective. This salt contains magnesium sulfate and works great in getting relief from pain. Add 1/2 cup Epsom salt in the bowl of warm water and soak your joints in it.

  8. Accupuncture:

    Acupuncture is a medical treatment involving the insertion of fine needles into specific points in your body. It helps in reducing the pain.

  9. Massage:

    Massaging the affected areas will also help reduce the severity of the pain. It also manages your blood circulation and can have a soothing impact on the affected muscles.

    To massage either opt for professional therapy or if you are doing it at home, please ensure that you are in a relaxed environment. Use olive oil or warm coconut oil in the joints and massage the areas in round circular motions. Use the therapy as needed.

  10. Cayenne Pepper:

    Pepper contains a certain compound which has anti-inflammatory properties and it also helps to reduce the pain.

  11. Take Rest:

    Taking rest can increase the healing effect in the body. It boosts the immune system to fight against the cause of suffering.

Summary: Knee pain can be reduced by taking Epsom salt bath, Massage, pepper, Acupuncture, Apple cider vinegar, ginger, turmeric, proper diet, proper posture, physical activity, heat, and cold therapy.

Are there any side effects of remedies for knee pain?

The side effects of the natural home remedies for knee pain may include:

  • A wrong movement or pose while you are exercising can worsen your knee pain. It is necessary to be cautious while performing exercises.
  • If you have a chronic health condition, changing the diet pattern can result in unwanted side effects.
  • The curcumin that is present in turmeric can decrease the blood sugar level of people suffering from diabetes. Consuming too much turmeric can cause diarrhoea, nausea, or a feeling of dizziness.

    Anaemic patients should also consume turmeric while exercising caution. Consumption of excess amounts of ginger can irritate the mouth, gas, heartburn, or an upset stomach.

Summary: Despite being effective, certain home remedies have some side effects which vary from person to person, so choose your home remedy only if you are not allergic or sensitive to the particular substance. Do not use any home remedies in excess as it may be harmful to health.

What are the post-remedy guidelines?

The post remedy guidelines are as follows:

  • Try to follow your diet strictly and maintain your weight.
  • Make sure that you wear comfortable shoes. It will help in maintaining your balance and leg alignment and prevent further knee injuries.
  • Avoid wearing heels.
  • Ensure that you warm up before starting with your primary workout.
  • Do not stop exercising all of a sudden.
  • It is advisable not to increase the intensity of your exercise all of a sudden as that can affect your knees.
  • Do not sit down for long periods without moving as your knee joints can stiffen.

How long does it take to recover from knee pain?

For short-term problems, it may take 3 to 4 weeks to show improvements. If your knee has a minor sprain, it can be healed completely within 3-4 months. For a more serious condition, it may take a little longer. Most people resume their daily activities after a period of 6 to 9 months.


Are the results of the home remedies for knee pain are permanent?

Daily application of the home remedies may cure both your short-term as well as long-term knee pain. However, there are chances that the pain may relapse and you have to seek medical guidance for the same.

Is there any training or experts required to perform these natural remedies for knee pain?

You will require medical guidance to analyze the cause of your knee pain. Also, you must exercise under the supervision and guidance of an expert to get your positions and postures right.

An incorrect posture or pose can worsen your condition. Moreover, if you need to change your diet, consult a nutritionist who can guide you in this regard.

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Written ByDr. E. Logesh MSPT (Master of Physical Therapy),BPTh/BPTPhysiotherapy

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