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14 Natural Remedies For Knee Joint Pain + Causes And Prevention Tips

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14 Natural Remedies For Knee Joint Pain + Causes And Prevention Tips August 29, 2018

Whether it is a temporary spasm or a debilitating pain in your knee joint, it is a constant reminder of the physical stress that you put your body through every day. If you do not want to pop in painkillers and are looking for natural alternatives for relief from this excruciating knee joint pain, you have landed on the right page. We have come up with 14 best natural remedies that will not only relieve the pain but also restore the normal functioning of your legs. Scroll down to know more.

Table Of Contents

What Causes Knee Joint Pain?

Knee joint pain is never really a result of a single cause. While temporary knee pain, which is caused by an injury, usually fades away on its own, that on and off pain in your knee could be due to certain underlying causes that need to be treated.

Physical conditions or diseases that are responsible for chronic knee pain are:

  • Osteoarthritis of the knee joint that may cause pain, swelling, and inflammation.
  • Tendinitis – Pain in the front of the knee that makes physical movements like climbing the stairs painful.
  • Bursitis – Inflammation of the knee joint caused by repeated overuse or injury of the knee.
  • Chondromalacia patella – Damage to the cartilage under the kneecap.
  • Gout – Elevated levels of uric acid in the body that results in arthritis.
  • Baker’s cyst – Build-up of synovial fluid right behind the knee.
  • Rheumatoid arthritis – An autoimmune disorder that causes pain and swelling in the affected joint, often leading to the erosion of the bone.
  • Meniscus tear – A rupture of one or multiple cartilages of the knee.
  • Torn ligament – A tear in any one of the four knee ligaments.
  • Bone tumors that develop near the knee.

No matter what the cause of your constant knee pain is, the following remedies can offer relief to a great extent.

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How To Treat Knee Joint Pain Naturally

  1. Apple Cider Vinegar
  2. Ginger
  3. Turmeric
  4. Cayenne Pepper
  5. Lemon
  6. Olive Oil
  7. Coconut Oil
  8. Fenugreek Seeds
  9. Dandelion Leaves
  10. Mustard Oil
  11. Essential Oils
  12. Epsom Salt Soaks
  13. Hot And Cold Packs
  14. Vitamins

Home Remedies To Reduce Knee Joint Pain

1. Apple Cider Vinegar

Treat Knee Joint Pain Naturally - Apple Cider Vinegar Pinit

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You Will Need
  • 2 teaspoons of apple cider vinegar
  • 1 glass of warm water
What You Have To Do
  1. Add two teaspoons of apple cider vinegar to a glass of water and mix well.
  2. Consume this solution daily, preferably before meals.
  3. You can also mix two tablespoons of apple cider vinegar with a tablespoon of coconut oil and apply it to the affected knee.
How Often You Should Do This

You must do this twice daily.

Why This Works

Apple cider vinegar, whether it is consumed or applied topically, helps combat knee joint pain. It contains acetic acid that exhibits anti-inflammatory properties, which help reduce the pain and swelling in the affected area (1).

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2. Ginger

Treat Knee Joint Pain Naturally - Ginger Pinit

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You Will Need
  • 1-inch piece of ginger
  • 1 cup of water
  • Gauze or a clean washcloth
What You Have To Do
  1. Add an inch of ginger to a cup of water.
  2. Bring it to a boil and simmer for 5 minutes.
  3. Strain and allow the solution to cool for a while.
  4. Dip a clean washcloth or gauze in the warm ginger water and place it on the affected area.
  5. Wrap the soaked cloth around your knee and allow it to work.
  6. You can also consume ginger tea daily.
How Often You Should Do This

Do this several times daily for best results.

Why This Works

Ginger was found to help individuals suffering from knee pain due to osteoarthritis (2). The presence of compounds like gingerol makes it a powerful anti-inflammatory and analgesic remedy (3).

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3. Turmeric

Treat Knee Joint Pain Naturally - Turmeric Pinit

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You Will Need
  • 1 teaspoon of turmeric
  • 1 glass of milk
What You Have To Do
  1. Add a teaspoon of turmeric to a glass of hot milk and mix well.
  2. Consume the mixture.
  3. You can also make a paste of turmeric and apply it to the affected area.
How Often You Should Do This

Do this twice daily.

Why This Works

Curcumin, the major component of turmeric, is a powerful anti-inflammatory compound. It was found to alleviate symptoms of joint pain and inflammation in multiple studies owing to its anti-inflammatory properties (4), (5).

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4. Cayenne Pepper

Treat Knee Joint Pain Naturally - Cayenne Pepper Pinit

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You Will Need
  • 3 tablespoons of cayenne pepper
  • 1 cup of olive oil
  • ½ cup of grated beeswax
  • A double boiler
  • A lidded glass jar
What You Have To Do
  1. Add three tablespoons of cayenne pepper to a cup of olive oil.
  2. Heat in a double boiler for about 10 minutes on medium heat.
  3. Add half a cup of grated beeswax to this while stirring continuously.
  4. Continue stirring until the mixture is smooth, and the beeswax has dissolved completely.
  5. Refrigerate the mixture for 10 minutes, after which you have to whisk it again.
  6. Chill for 15 minutes and whisk the mixture once more.
  7. Transfer the balm to a glass jar with a lid and refrigerate.
  8. Use the mixture as and when required.
  9. This mixture can be used for up to one and a half weeks.
How Often You Should Do This

You must apply this mixture to the affected area multiple times daily.

Why This Works

Cayenne pepper is an excellent remedy for treating knee joint pain as it contains capsaicin. Capsaicin acts as a natural pain reliever due to its anti-inflammatory and analgesic activities (6).

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5. Lemon

Treat Knee Joint Pain Naturally - Lemon Pinit

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You Will Need
  • 1 lemon
  • 1 tablespoon of sesame oil
What You Have To Do
  1. Extract the juice of a lemon.
  2. Mix it with a tablespoon of sesame oil.
  3. Apply this mixture topically to the affected knee.
  4. Leave it on for about 30 to 40 minutes.
  5. Repeat as required.
  6. You can also consume lemon juice daily for faster recovery.
How Often You Should Do This

You must do this 3 to 4 times daily.

Why This Works

Lemons have anti-inflammatory properties that help reduce the inflammation, pain, and swelling that accompany knee pain (7).

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6. Olive Oil

Treat Knee Joint Pain Naturally - Olive Oil Pinit

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You Will Need

Extra virgin olive oil (as required)

What You Have To Do
  1. Take some olive oil in your palms and massage it into the affected knee.
  2. Leave it on and allow it to evaporate naturally.
  3. If you are uncomfortable with the stickiness, you can leave the oil on for about 30 minutes and then wash it off.
How Often You Should Do This

Do this 3 to 4 times daily for effective results.

Why This Works

The active constituents of olive oil include biologically active polyphenols like hydroxytyrosol, tyrosol, oleocanthal, and oleuropein. All these compounds have powerful anti-inflammatory properties that work wonderfully in treating knee joint pain (8).

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7. Coconut Oil

Treat Knee Joint Pain Naturally - Coconut Oil Pinit

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You Will Need

Extra virgin coconut oil (as required)

What You Have To Do
  1. Take some extra virgin coconut oil and apply it directly to the affected area.
  2. You can allow it to dry on its own or rinse it off after 30 minutes.
How Often You Should Do This

Do this several times in a day.

Why This Works

Coconut oil can help reduce the inflammation and pain associated with knee joint pain with its anti-inflammatory and analgesic activities (9).

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8. Fenugreek Seeds

Treat Knee Joint Pain Naturally - Fenugreek Seeds Pinit

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You Will Need
  • 2 teaspoons of fenugreek seeds
  • 1 glass of water
What You Have To Do
  1. Add two teaspoons of fenugreek seeds to a glass of water. Soak overnight.
  2. Strain and consume the water.
  3. You can also blend the soaked fenugreek seeds and apply the paste on the affected knee.
How Often You Should Do This

You must do this daily.

Why This Works

Fenugreek seeds possess anti-inflammatory and analgesic properties that work wonders in treating the pain and inflammation associated with knee joint pain (10).

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9. Dandelion Leaves

Treat Knee Joint Pain Naturally - Dandelion Leaves Pinit

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You Will Need
  • 10-12 dandelion leaves
  • 1 cup of water
  • Honey
What You Have To Do
  1. Wash the dandelion leaves thoroughly.
  2. Bring them to a boil in a saucepan. Simmer for 5 minutes and strain.
  3. Allow it to cool.
  4. Add a little honey to it and consume immediately.
  5. You can also add dandelion leaves to your favorite juice or smoothie.
How Often You Should Do This

You must consume dandelion leaves 1 to 2 times daily for best results.

Why This Works

Regular consumption of dandelion leaves can help relieve knee pain to a great extent, and this is due to their powerful anti-inflammatory properties (11).

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10. Mustard Oil

Treat Knee Joint Pain Naturally - Mustard Oil Pinit

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You Will Need

Mustard oil (as required)

What You Have To Do
  1. Take some mustard oil in your palms and massage it directly onto the affected knee.
  2. Repeat as necessary.
  3. You can also add a clove of chopped garlic to the mustard oil.
How Often You Should Do This

You must do this several times a day.

Why This Works

The topical application of mustard oil can help relieve pain and inflammation in the affected knee (12).

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11. Essential Oils

a. Peppermint Oil

Treat Knee Joint Pain Naturally - Peppermint Oil Pinit

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You Will Need
  • 7 drops of peppermint oil
  • 1 teaspoon of coconut oil
What You Have To Do
  1. Add seven drops of peppermint oil to a teaspoon of coconut oil.
  2. Mix well and apply it directly to the affected area.
  3. Reapply as required.
How Often You Should Do This

Do this multiple times a day.

Why This Works

One of the main components of peppermint oil is menthol. Menthol is naturally anti-inflammatory and can help relieve the pain and inflammation associated with knee pain (13).

b. Frankincense Oil

Treat Knee Joint Pain Naturally - Frankincense Oil Pinit

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You Will Need
  • 7 drops of frankincense oil
  • 1 teaspoon of coconut oil
What You Have To Do
  1. Mix seven drops of frankincense oil with a teaspoon of coconut oil.
  2. Apply it to the affected knee and allow it to dry on its own.
  3. Repeat as required.
How Often You Should Do This

You must do this multiple times daily.

Why This Works

The anti-inflammatory nature of frankincense oil helps lessen the pain (14).

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12. Epsom Salt Soak

Treat Knee Joint Pain Naturally - Epsom Salt Soak Pinit

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You Will Need
  • 1 cup of Epsom salt
  • Water
What You Have To Do
  1. Add a cup of Epsom salt to a tub filled with water.
  2. Soak in it for 20 to 30 minutes.
How Often You Should Do This

Do this once daily for the desired effects.

Why This Works

Since Epsom salt contains magnesium and sulfate, its powerful pain-relieving properties are not a surprise. Magnesium is known to reduce inflammation within your body to a great extent – which makes Epsom salt an amazing remedy for knee joint pain (15).

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13. Hot And Cold Packs

Treat Knee Joint Pain Naturally - Hot And Cold Packs Pinit

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You Will Need
  • A hot pack
  • A cold pack
What You Have To Do
  1. Apply a hot pack to the affected area. Follow it up with a cold pack.
  2. Place each pack for about 5 minutes before replacing it.
  3. Repeat thrice.
How Often You Should Do This

Do this throughout the day for immediate pain relief.

Why This Works

A combination of hot and cold packs offers immediate relief from pain, swelling, and inflammation. While the ice pack numbs the affected area, the hot pack stimulates blood circulation in the knee (16).

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14. Vitamins

Treat Knee Joint Pain Naturally - Vitamins Pinit

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You can include foods rich in vitamins D and C in your diet to get relief from chronic knee joint pain. Vitamin D is necessary for enhancing your bone health, whereas vitamin C is responsible for producing collagen – which is an important protein found in your knee tendons (17), (18).

Consume milk, cheese, poultry, eggs, citrus fruits, broccoli, and spinach to get the required both these vitamins.

These remedies can help relieve knee joint pain easily. However, to maintain their effect, you can incorporate the following tips into your lifestyle. They will also help in preventing the recurrence of knee pain.

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Prevention Tips

  • Maintain a healthy weight.
  • Wear proper fitting shoes.
  • Warm up before you exercise.
  • Indulge in low impact exercises.
  • Do not decrease your physical activity.
  • Practice yoga.
  • Try Tai Chi.
  • Follow a healthy nutritious diet.

Knee joint pain can be quite agonizing. Though the above remedies provide relief, it would be a wise decision to consult your doctor to find out if there is an underlying cause for your condition.

Hope you have a speedy recovery! If you have any questions or feedback, you can use the comment box below.

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Expert’s Answers For Readers’ Questions

When to see a doctor for knee pain?

If your knee aches or has swollen or become red and tender to touch, consult a doctor without further delay.

Is cycling good for knee pain?

Since cycling is not a high impact sport, it is relatively safe for those suffering from knee pain. Walking and swimming are also easy on the knees.

Does KT tape work for knee pain?

KT tape can alleviate pain and make movement easier. It can also reduce symptoms of inflammation and swelling when used correctly.

Why do you get knee pain during pregnancy?

During pregnancy, your body undergoes many changes. As a result of these changes, it is common to have increased joint and muscle pains.

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