knee pain

Knee pain is a common condition that affects all people at least severally during their lifetime. This pain may result from trauma to the knee, and a wide range of medical conditions that include infections, gout and arthritis among others. Some of the common injuries that cause this pain include fractures, knee dislocation and stiffness.

It is also important to note that knee pain may occur from wear and tear at the joint. Knee pain may occur at specific points of the knee or may be spread throughout the knee. In line with this, the severity of the pain may range from minimal to excruciating pain that requires immediate medical attention.

For the most part, minor knee pain is easy to treat with a host of home remedies. In cases where the pain is so severe that it is impossible to continue with daily routines, it is important to seek medical attention as this could be a pointer to chronic conditions.

The remedies listed below are most effective for moderate pain especially that which results from poor training techniques and/or overuse. While they also come in handy for chronic conditions, it is very important to get professional medical attention for proper diagnosis and medical treatment options.

1. Cold Compress:

Time Required: 20 Min
What You Need: A handful of ice cubes and a thin towel or use a bag of frozen peas.
Difficulty: Easy


The purpose of a cold compress is to reduce the pain in the knees and help alleviate the swelling that usually occurs at the joints. The low temperature not only reduces the size of the blood vessels so that there’s less blood flow to the affected part of the knee, it also provides much needed relief from the pain. In the absence of ice cubes, you can also use a bag of frozen peas for this remedy. Remember to wrap the ice cubes in a towel to avoid direct contact with the skin as this often causes damage in the form of frostbite.


  1. Place the ice cubes on the towel and tie both ends to end up with an easy-to-use pack.
  2. Press the cold compress on the affected knee and let it remain there for 20 minutes.
  3. Use the frozen bag of peas in the same way.
  4. Repeat this process three times until the pain is completely gone.
  5. To get the most of this remedy, you may opt for alternate hot and cold compresses so that the hot compress soothes the affected muscles while the cold compress keeps the swelling down, making this an effective combination.


2. Cayenne Pepper:

Time Required: 30 Min
What You Need: 2 Tablespoons of cayenne powder, 1/2 cup of olive oil, warm water bath and cotton wool.
Difficulty: Easy


Cayenne pepper is not only an excellent spice, it is also one of the most effective home remedies for the natural treatment of knee pain. This easy-to-use home remedy is a potent analgesic that is particularly helpful in the management of pain in the affected knee. As expected, topical application of the remedy yields a warm sensation, thanks to the presence of capsaicin – the main active ingredient found in cayenne pepper. You will need a base to carry the powder, and this is where the olive oil comes in handy. A warm bath is included in the list of required items as it is used to heat the oil and allow greater absorption of the pepper’s healing ingredients.


  1. Place the oil in a bowl and then in a water bath to heat the oil so that it is just warm enough for topical application.
  2. Next, add the cayenne powder to the warm olive oil and mix well.
  3. Apply a generous amount of the oil on the affected knee.
  4. Use this remedy daily until the pain subsides.
  5. Alternatively, get skin cream that contains capsaicin to help manage knee pain.


3. Turmeric:

Time Required: 20 Min
What You Need: 1/2 Teaspoon each of ginger and turmeric powder, 1 cup of water, a strainer and honey to sweeten.
Difficulty: Easy


Take advantage of turmeric’s healing powers for the natural treatment of knee pain. Turmeric is able to alleviate knee pain largely because it is rich in a compound known as curcumin. Curcumin is a potent anti-inflammatory compound that helps minimize the pain and make the condition far more bearable. Additionally, ginger powder is also included for its healing properties. Add organic honey to sweeten the mixture. Honey is an excellent natural addition because its healing properties boost the immune system and make it more responsive to dealing with infections in the affected knee. Prepare the simple remedy by following the directions below.

NOTE: Turmeric can easily cause the thinning of blood, and is best avoided by those with blood disorders and/or taking medication that thins blood.


  1. Add both powders – turmeric and ginger- to the cup containing hot water.
  2. You need to steep the mixture to allow the powders to release the active ingredients present.
  3. Strain the mixture and stir in the honey.
  4. Drink this mixture twice daily until the knee pain is completely dealt with.


4. Ginger:

Time Required: 20 Min
What You Need: Fresh ginger root (about half an inch), pestle & mortar, 1 cup of water, a strainer, honey and some lemon juice. Ginger oil.
Difficulty: Easy


It is almost impossible to list the home remedies relevant for the treatment of knee pain without including ginger. One of nature’s wondrous gifts, ginger is a handy remedy best known for its anti-inflammatory properties. The wide range of active compounds in the ginger act on the pain and ease it. Regular use of ginger has also been shown to help reduce the swelling on the affected knee. For this remedy, you will need fresh ginger root, some lemon juice, honey and a cup of water.


  1. Crush the fresh ginger using a pestle and mortar in order to release its active ingredients.
  2. Place the crushed ginger in the water and bring to boil for some 10 minutes or so.
  3. Pass through a strainer so as to get rid of the floating ginger pieces.
  4. Follow this through by adding the honey and lemon juice and then stir.
  5. Take at least 2 cups of this remedy to keep the pain at bay.
  6. Ginger is an excellent alternative to the juice, and as expected, is used topically on the affected knee for pain relief.


5. Fresh Lemon Juice:

Time Required: 20 Min
What You Need: 1 Fresh lemon, clean piece of cloth, sesame oil and warm water bath.
Difficulty: Easy


Fresh lemons are a diverse natural remedy for the management of multiple conditions, among them knee pain. Studies show that lemon juice is especially beneficial for cases where the knee pain results from arthritic pain. This is because the citric acid found in high concentration in the lemons is ideal for the dissolution of the uric acid. Uric acid is deposited in the joints when one gets arthritis. When the citric acid is absorbed by the body, it helps dissolve the crystallized uric acid so that there is faster healing and pain relief.


  1. Rub the lemons on a kitchen working surface to stimulate maximum juice production.
  2. You will then slice the lemons into small pieces before tying using the clean piece of cloth.
  3. Set the pack aside and warm the sesame oil in a water bath. This is done so that the oil is warm enough to allow maximum absorption of the citric acid produced by the lemons.
  4. Dip the lemon pack in the warm sesame oil and use this to rub on the affected part of the knee.
  5. Massage the knee as gently as you can for about 5-10 minutes.
  6. Alternatively, drink a glass of lemon-infused water every morning for its numerous health benefits.


6. Apple Cider Vinegar:

Time Required: 20 Min
What You Need: 2 Cups of apple cider vinegar and warm water in the bath.
Difficulty: Easy


Apple cider vinegar is known to be one of the most versatile natural home remedies. This is because it adds an alkaline effect to the body, effectively countering the effect of uric acid that tends to accumulate in cases of knee pain (especially that which is attributed to arthritis). Apple cider vinegar, abbreviated ACV, also plays a key role in restoring the function of the knee joint fluids. This is done to alleviate the pain as well as improve mobility in cases where knee pain causes impaired mobility. Soaking the affected knee in water to which ACV has been added is key to managing the pain in this way.


  1. Add 2 cups of the ACV to the warm bath water. Warm water is preferred because it provides relief from the pain by soothing the affected part.
  2. Soak the affected knee in this water and let it remain there for 30 minutes.
  3. Dry the skin and apply an ointment of choice to compliment the remedy’s healing properties.


7. Eucalyptus Oil:

Time Required: 20 Min
What You Need: 5 Drops each of eucalyptus and peppermint oils, 2 tablespoons of olive oil, cotton wool and a dark brown bottle.
Difficulty: Easy


Make use of eucalyptus oil for its excellent healing benefits. First and foremost, the oil has a distinct cooling effect that eases the pain in the knees, particularly in chronic cases such as arthritis. In addition to this, its analgesic properties go a long way in reducing the pain and discomfort in the affected knee. Studies show that deep inhalation works just as well for the management and natural treatment of knee pain.

The oil also comes in handy in cases where knee pain is the result of surgical procedures carried out on the knee. You will need olive oil for the topical application of this remedy. The oil mixture is stored in a dark brown bottle to prevent it from undergoing chemical reactions that may cause it to degrade, thus reducing their efficiency.


  1. Mix both eucalyptus and peppermint oils first in a separate bowl.
  2. Add the oil mixture to the olive oil and stir.
  3. Soak a piece of cotton wool in the mixture and use it to apply the oil on the affected knee.
  4. Massage the skin well to allow deep penetration of the oils.
  5. Use this remedy whenever the knee pain flares up.
  6. Store the remaining oil in a dark brown bottle and in a cool dry place.


8. Mustard Oil:

Time Required: 30 Min
What You Need: 2 Tablespoons of mustard oil, one clove of garlic, strainer, plastic wrap as well as warm towels used to wrap the affected knee.
Difficulty: Easy


Mustard oil has long been used in Ayurvedic techniques for the natural treatment of different conditions. Using the oil to gently massage the aching knee not only reduces the inflammation levels, it also enhances the flow of blood to provide relief. Minced garlic is a great addition to this remedy because it adds to the anti-inflammatory properties of the oil. Warm towels on the other hand, are applied to the affected knee because the warmth provides much needed relief. The plastic wrap on the other hand, is a reliable way to keep the remedy in place and retain the heat applied by the warm towels.


  1. Heat the mustard oil on low heat to prevent it from burning.
  2. As this is happening, chop the garlic clove and crus it to result in a paste-like substance.
  3. Add this minced garlic to the oil and allow frying till it turns brown. Do not let it burn as it will have a very pungent smell.
  4. Let the oil cool down before straining to get rid of the fried garlic as the active ingredients are already infused in the oil.
  5. Use this oil to massage the painful knee. Gentle circular motions help with the absorption of the oil for pain relief.
  6. Cover the affected knee with the plastic wrap and then place the warm towels on the wrapped knee. This heat application is a welcome relief from the pain.
  7. Repeat this procedure at least twice daily until you get rid of the pain.


 9. Epsom Salts:

Time Required: 30 Min
What You Need: 1/2 Cup of Epsom salts and hot bath water.
Difficulty: Easy


Epsom salts are the go-to remedy for the natural treatment of knee pain, and that’s because the salts are essentially made up of Magnesium and sulphates. Both of these salts are immensely beneficial for joint pain. Add to this the remedy’s ability to relax the surrounding muscles and it is easy to see why this is recommended for managing knee pain. Other advantages of using Epsom salts include reduction of the swelling and draining of excess fluid that may contribute to the tenderness of the affected knee.

NOTE: That this remedy is not recommended for those suffering from conditions of the heart or have disorders affecting the circulatory system.


  1. Add the Epsom salts to the bath and run warm water.
  2. Stir the water to completely dissolve the salt.
  3. Soak in this warm water for some 15 – 20 minutes to get relief.
  4. Repeat this remedy twice daily.


10. Additional Tips to Consider When Managing Knee Pain:


  1. Maintain a proper posture when sitting down. As a general guide, avoid seats that are too close to the ground, or those that sink in when you sit for the simple reason that these cause a strain on the knees.
  2. Wear properly fitting shoes to prevent pressure on the knees.
  3. Ensure you have short breaks; sitting too long worsens pain in the knees.
  4. Avoid carrying heavy weights because this places intense pressure on the knees, and increases the pain.
  5. It helps to lose weight as obesity is known to increase the pain of the affected knee. A balanced diet with minimal processed foods is a good place to start. Additionally, physical exercise goes a long way in reducing obesity. Note, however, that this is a long-term solution. At the time, it may not be possible to engage in vigorous activities but gentle exercises are also helpful. It is also worth noting that if you have not exercised over a long period of time, do not start suddenly because this shocks the body.
  6. For ladies, it is recommended to steer clear of wearing heels for extended periods of time. This is because the long term effects cause damage to the spine, feet and knees.
  7. Lastly, avoid stressful environments.


Moderate knee pain is easily managed using the aforementioned home remedies. Severe pain, however, must be addressed with proper diagnosis and medical treatment. Home remedies in this case, must only be used as an adjunct treatment.