Knee pain may be caused by damage and inflammation to the muscles, ligaments, bones or tendons. The knee is a complex joint that endures a lot of daily wear and tear. Occasional injuries may heal on their own. Chronic knee pain is a different story. Changing your diet and habits may relieve some pain, and may reduce dependency on over-the-counter medications. Anyone who wishes to avoid traditional medicines can try these time-tested home remedies for knee pain. Be aware of the side effects of homeopathic supplements, and consult a specialist before combining them with other treatments.
Try our home remedies for knee pain and feel better again!
1. Coconut Oil
The fatty acids in coconut oil have the ability to reduce pain and inflammation by increasing surface blood supply. In conjunction with massage, coconut oil improves flexibility and reduces swelling caused by arthritis and fibromyalgia. You can also take it internally as a supplement. Known as one of the surest home remedies for knee pain, coconut oil also has a myriad of other health benefits, that is why it is an important element from the home remedies for tooth infection list.
- Slightly warm ¼ cup of coconut oil.
- Gently massage onto the sore knee.
- Cover with a thin towel for added warmth.
- Repeat daily while needed.
Molasses is a well-known home remedy for knee pain. It may not look like such, but it is full of minerals that help the body recover from small traumas. Over time the knee takes a lot of wear and tear. This wear and tear breaks down connective tissue and causes inflammation. Strengthening the knee’s tendons, ligaments and cartilage can help alleviate knee pain. Fortunately, molasses can be purchased at any grocery store. Since the taste can be strong, try mixing it into a beverage to disguise the taste.
- Mix 2 teaspoons of molasses into a cup of very warm water.
- Or you can mix it with a small amount of applesauce, or flavored tea.
- Take once per day until the pain stops.
*Warning: Be careful because it causes a laxative effect in larger quantities.
3. Willow Bark Tea
Willow bark tea is known as an effective pain remedy due to its salicin content. It’s available at specialty food shops. Follow the instructions to brew it. Don’t consume more than the directions specify, or brew it too strong. If you are sensitive or allergic to aspirin, or on a blood-thinning medication, don’t take it.
- Boil water and pour 2 cups of hot water over 3 teaspoons of willow bark powder.
- Let it steep for about 15-20 minutes.
- Allow it to slightly cool.
- Add sugar, honey, or other sweeteners as desired.
- Drink twice a day.
4. Juniper Berry Tea
Juniper berries contain terpinen-4-ol, an ingredient in its essential oils which reduces inflammation. This can lessen the pain in knee joints. The berries also contain antioxidants, are used in cooking and the flavoring for gin. Juniper berries are commonly available as tea, extracts, or capsules in health food stores and pharmacies. They can even be ground and combined into recipes.
- Boil 3 cups of water.
- Pour hot water over 1 teaspoon of powdered juniper berries.
- When cool, add lemon and sweetener as desired.
- Take twice a day while symptoms persist.
*Warning: Not for long-term use!
Turmeric is a well-known antioxidant and anti-inflammatory ingredient. It contains curcumin, which has been used for centuries as a medicine. It’s available as a stand-alone supplement, but you can also find as an ingredient in many compounded homeopathic remedies.
- Mix 1 teaspoon of turmeric powder into 1 cup of warm milk.
- Substitute dairy milk with soy or almond milk if you wish.
- Drink once per day.
6. Peppermint Oil & Eucalyptus Oil
Make a homemade batch of peppermint and eucalyptus oils to relieve knee pain. Natural warming properties reduce tension in sore knee muscles and ligaments. Eucalyptus has been used for centuries as a topical pain reliever. Combined with a gentle massage, peppermint and eucalyptus oils may provide relief when used regularly. They are available at health food outlets, department stores, pharmacies, and grocery stores.
- Mix eucalyptus oil with at least equal amounts of peppermint oil or another carrier oil, such as mineral oil.
- Apply 1 to 2 teaspoons of the oil mixture to the sore knee.
- Slowly and gently massage the oil into the knee.
- Cover loosely with a thin towel.
- Repeat 2 to 3 times a day.
7. Fenugreek Seeds Paste
Fenugreek is a clover-like herb found in the Mediterranean region, and used in home remedies for knee pain. The seeds and leaves are edible, and are used in many different homeopathic treatments. It works by slowing the uptake of sugars into the blood stream. This indirectly reduces inflammation, which causes pain and discomfort. Fenugreek is also used topically to relieve muscle swelling and pain. Consult a doctor before ingesting fenugreek if you have diabetes.
- Warm a couple teaspoons of fenugreek seeds in a dry pan.
- Keep them on the heat until you just start to notice the fenugreek scent.
- Remove them from the heat and allow them to cool.
- Put the seeds through a food processor, or grind with a mortar and pestle.
- Mix in a small amount of water or oil; just enough to form a paste.
- Gently massage the paste into the sore knee and wrap loosely with a thin towel.
- Repeat daily.
Carrots have long been known for their anti-inflammatory properties and can be helpful when dealing with chronic knee pain. They have tons of vitamin A and beta-carotene. Lemons are rich in vitamin C, which helps build and repair tendons and ligaments. Including a serving of fresh carrots in your daily routine is recommended as one of the simplest home remedies for knee pain. If the carrot and lemon puree is unappetizing, it can be used as a base for a smoothie. Add-ins could include apple sauce, orange juice or yogurt.
- Wash one or two carrots.
- Chop them up and put through a food processor.
- Mix in 1-2 teaspoons of fresh lemon juice.
- Add any other ingredients that make the mixture palatable.
- Consume one carrot-lemon puree raw each day.
9. Ginger & Turmeric Tea
Ginger and turmeric are both natural antioxidants and anti-inflammatory substances, they also belong to the same plant family. Combined, and brewed into a tea, they become a wonderful home remedy for knee pain.
- Bring 3-4 cups of water to a boil.
- Thinly slice about 1-2 teaspoons of fresh ginger root.
- Add the fresh ginger and 1-2 teaspoons of powdered turmeric to the boiling water.
- Reduce the heat and allow to simmer for 10-15 minutes.
- Allow to cool slightly, and then pour through a fine strainer or cheesecloth.
- Sweeten tea if you wish.
- Drink 1-2 cups, up to twice a day.
10. Dandelion Leaf Tea
This useful little weed is packed with vitamins A and C. The nutrients in the leaves have an anti-inflammatory effect on joints, such as knees and shoulders. Dandelion leaves have long been praised as one of the most effective home remedies for knee pain. Dandelion leaves also have a detoxifying effect on vital organs. They help to rebuild connective tissues, such as ligaments and tendons. The dried leaves are available in the form of teas at health food stores. If you prefer, try mixing fresh dandelion greens into salads.
- Pour hot water over dried dandelion leaves.
- Allow it to steep for 5-10 minutes.
- Cool and then strain.
- Add sweetener if desired.
- Drink one cup per day.
11. Cold Compress
The cold temperature will help reduce inflammation in the knee. If it’s a minor injury, such as a strained muscle, you’ll notice improvement within a day. This is an easy home remedy to use, and you can use in conjunction with other remedies. It might make your skin too cold so be sure to wrap the compress in a thin towel. This is the most basic of home remedies for knee pain.
- Use a bag of frozen vegetables or crushed ice.
- Wrap the cold compress in a thin towel to protect your skin.
- Place it on your knee and leave it in place for 15 minutes.
- Remove it for another 15 minutes.
- Repeat over the course of the first 48 hours following the injury.
12. Tulsi (Holy Basil)
Tulsi is a plant that is native to India. It’s used in cooking and Ayurvedic medicines. The seeds, leaves, and stalks are all edible. The medicines it produces can be taken internally, or applied topically. It has a wide variety of uses based on its antioxidant, anti-rheumatic and muscle-relaxing properties. Besides reducing swelling and pain, it is also being researched as a cure for certain cancers. Holy Basil, or Hot Basil, may interact with blood clotting meds and pentobarbital; so, consult a doctor if you take other medications. Tulsi is most often taken as a tea.
- Heat 1-2 cups of water to a boil.
- Chop ¼ cup fresh tulsi leaves.
- Optionally, heat 1 clove, ¼ tsp black pepper, and ¼ tsp cumin seeds in a dry pan for 3-5 minutes.
- Cool these spices, grind into a powder and add to the chopped tulsi leaves.
- Add the entire mix to the hot water and simmer on medium heat until reduced to approximately 1 cup of liquid.
- Remove from heat and allow to cool slightly.
- Add lemon and honey if desired.
- Drink one cup daily.
Red and green grapes are both high in antioxidants, which help reduce inflammation and, as a result, joint pain. Grapes are also a good source of polyphenols, which improve joint flexibility. Fresh grapes are available year-round at grocery stores and markets. This may be the most delicious of the well-known home remedies for knee pain. And, when consumed in moderation, there are no known side effects to eating fresh grapes.
- Wash the grapes.
- Eat one to two cups of fresh grapes each day.
Since there are so many varied causes of knee pain, there is no single remedy that works for everyone. Therefore, sometimes people find relief by combining two, or more treatments. If you have tried some of these home remedies for knee pain, let us know which were the most effective for you, or share your own remedy!