Home Remedies for Knee Pain

11 Home Remedies for Knee Pain in 2020

Knee pain occurs due to trauma, wear and tear of ligaments, connective tissue disorders, excessive use of knee or injury.

Arthritis can also be responsible for knee pain because, with age, the space between the joints shrink which causes swelling, stiffness, and pain.

Common causes of knee pain are

  • Ruptured ligament
  • Torn cartilage
  • Knee stiffness
  • Knee inflammation
  • Dislocated Kneecap
  • Osteoarthritis (OA)

Here is the list of 11 home remedies for knee pain in 2020

Best Home Remedies for Knee Pain in 2020

#1. Turmeric to Cure Knee Pain


Turmeric contains a compound called curcumin that has antioxidant and anti-inflammatory properties which target specific inflammatory cells.

Turmeric also lowers the levels of certain enzymes responsible for the inflammation of joints and thus helps reduce knee pain.

Turmeric also has the ability to relieve pain caused due to tissue damage and thus reflect unique analgesic effects.

How to use
  • Consume turmeric in the form of turmeric milk or turmeric tea
  • Start with a low dose of 1/4 – 1/2 teaspoons a day for a week
  • Gradually increase the dose by 1/4 -1/2 teaspoons every week

Note: Turmeric is not suitable for those who take blood-thinning medicine

#2. Apple Cider Vinegar as Home Remedy

vinegar Vinegar

Apple cider vinegar (ACV) contains the acetic acid which increases the absorption of calcium into the body and provides an alkalizing effect when metabolized.

Due to the alkalizing effect, apple cider vinegar helps to dissolve the acid crystals that build-up in joints and harmful toxins that have accumulated in the joints.

Apple cider vinegar has pectin that helps to absorb harmful toxins and remove them out of the body thereby maintain joint flexibility. They also help restore joint lubricants and reduce knee pain.

How to use

Procedure 1: ACV + Honey + Water
  • Mix 1 to 3 teaspoons of apple cider vinegar in one cup of warm water
  • You can add few drops of honey
  • Consume this 3 times daily on an empty stomach
Procedure 2: ACV + Olive Oil
  • Massage the mixture of apple cider vinegar and olive on the knee

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#3. Epsom Salt

Epsom Salt

Epsom salts contain sulfate and magnesium that helps relieve knee pain and inflammation that comes with arthritis in the knee.

Magnesium in the Epsom salt has anti-inflammatory and anti-arthritic properties that work as a natural muscle relaxant. It helps in removing excess fluid from the tissues, which in turn reduce pain and inflammation of joints.

When Epsom salt is combined with warm water, the heat so generated increases the circulation of the blood and reduces the swelling caused by arthritis.

An Epsom salt bath is highly beneficial for people experiencing pain due to arthritis. This tends to relax the tissues and reduce inflammation.

How to use
  • Mix one cup of Epsom salt in half a tub of warm water
  • Soak your sore joints in the solution for 15 minutes
  • Repeat this few times a week until your pain is gone

Note: Not recommended for heart problems, high blood pressure and diabetes patients

Home Remedies for Knee Pain in Old Age

#4. Massage Therapy

Massage Therapy

Massage therapy helps to relieve chronic pain caused by age-related problems.

Massage therapy boosts your immune system encouraging the fluids to move around the body as well as stretching the fascia and tissues which increases the joint movements and reduce stiffness.

Massage therapy helps to relieve pain as the muscles surrounding the joints gets relaxed. Thus, allowing a better range of motion and movement.

How to Perform
  • Take 3 to 4 tablespoons of olive oil and heat it
  • Gently massage on the knees for 10-15 minutes
  • Repeat the massage 2 to 3 times every day to relieve knee pain

#5. Mustard Oil as Home Remedy for Knee Pain

Mustard Oil

Mustard oil helps to improve the blood circulation in the body thus relieving you from knee pain. The topical application of mustard oil helps to relieve pain and inflammation in the affected area.

The health benefits of mustard oil can be attributed to its strong stimulant property. The presence of Omega-3 fatty acids in the mustard oil help to ease stiffness and pain caused due to arthritis.

How to use
  • Take some mustard oil and heat it,
  • Massage directly onto the affected knee
  • Repeat as required
  • Optional: You can also add a clove of garlic to the mustard oil

Knee Pain Home Remedies Indian

#6. Ginger


Ginger extracts reduce the production of chemical substances and promote inflammation.

Ginger contains salicylates which are transformed by the body to salicylic acid that prevents nerves from making prostaglandins and eases the knee pain.

The presence of compounds like gingerols makes the ginger anti-inflammatory and analgesic. The anti-inflammatory properties of ginger help to increase blood circulation and reduce inflammation that causes knee pain.

Ginger also suppresses leukotrienes (inflammatory molecules) and switches off certain inflammatory genes thus making it more effective than normal pain relievers.

How to use

Procedure 1: Ginger tea
  • Add a little piece of fresh ginger to a cup of boiling water
  • Steep for 10-15 minutes and then strain the tea
  • Consume 2 to 3 cups of tea per day until your pain is gone
  • Optional: Add a bit of honey and lemon for better taste
Procedure 2: Raw ginger
  • Consume raw ginger to reduce the pain

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#7. Cayenne Pepper

Cayenne Pepper

The presence of capsaicin in the cayenne pepper makes it an excellent antidote for treating knee joint pain. Cayenne pepper works as a natural pain reliever due to analgesic and anti-inflammatory properties.

The pain relieving properties of cayenne pepper produces a warm sensation and reduces pain in the affected knee.

Capsaicin encourages blood flow and increases circulation in the system that helps in the healing of sore joints and muscles.

How to use
  • Heat 1/2 a cup of coconut oil
  • Add 2 spoons of cayenne pepper powder
  • Massage on the affected area and leave it for 20 minutes
  • Rinse off with warm water
  • Repeat this 4-5 time a day for better results

#8. Lemon


Lemons are rich in Vitamin C, which helps in fighting free radicals in your body which causes inflammation in joints.

Vitamin C also repairs the damaged cartilages thus help in healing wounds due to injury and relieve you from knee pain.

The citric acid in lemon works as a solvent for the uric acid crystal thereby reduces pain and inflammation in joints.

How to use

Procedure 1: Lemon + Sesame oil
  • Cut 1 or 2 lemons into small pieces and tie the cut pieces in a cotton cloth
  • Dip the pieces in warm sesame oil
  • Place the cloth on the affected area of the knee for 5 to 10 minutes
  • Repeat this 2 times a day until the knee pain subsides
Procedure 2: Lemon tea
  • Consume lemon juice diluted in a glass of warm water early morning on an empty stomach
Procedure 3: Lemon peels
  • Take 2 lemons and peel the yellow part of the rind
  • Put the rind of 2 lemons in a jar and fill with olive oil
  • Close the jar and allow it to rest for 2 weeks
  • Apply the lemon infused olive oil onto clean gauze
  • Wrap the gauze with plastic wrap into the affected area
  • Cloth wrap over the plastic wrap to keep the area warm

Knee Pain Relief Exercises

#9. Straight Leg Raise

Straight Leg Raise

Straight leg raise strengthens lower extremity and improve the function related to walking. This exercise is a great rehabilitation technique.

How to perform
  • Lay down on your back and support your neck with a pillow roll
  • Keeping your back in a neutral position bend 1 knee so your foot is flat
  • Maintain your arms in a straight line with your shoulders
  • Straighten your other leg by tightening the muscles on the top of your thigh
  • Pointing your toes up, lift your leg up to the height of your bent knee
  • Give a pause, then slowly lower your leg back down to the starting position
  • Repeat this 10 times for each leg, initially 3 sets once per day
  • Weekly perform this exercise for 2-3 days

#10. Hamstring Curls

Hamstring Curls

Hamstring curls are a great exercise to keep your thighs toned and to strengthen hamstrings.

How to perform
  • Stand against a chair
  • Lift your legs up close to your buttock
  • Hold in that position for 5-10 seconds
  • Repeat the exercise for 15 repetitions per leg

#11. Regular Walk

Regular Walk

The knee is a complex joint in the body composed of bone and cartilage. When you walk, cartilage receives the nourishment from the joint fluid and stays healthy.

Thus walk helps to mobilize your joint fluid and lubricate the joints.


Above are the easy to use home remedies for knee pain. However, if your knee has swollen or has become red then consult a doctor immediately.