Effective Home Remedies to Treat Knee Pain


Knee pain is one of the most common problems that can lead to short-term as well as long-term problems. There can be many causes of knee pain. Knee pain can occur due to osteoarthritis, an old injury, a sprain, or other. In some cases, the pain has become more severe and prevents you from performing your daily activities. Certainly, there are some home remedies that can help you alleviate knee pain and improves your range of motion. However, some serious cases require immediate medical attention.

Do you know that a majority of knee pain occurs due to a lack of important nutrients (like Calcium, Vitamin D, and iron), physical exertion, age-related problems, and more? Well, many people don’t pay attention to mild knee pain. You need to understand that if you are experiencing excruciating knee pain that hasn’t faded away after home remedies then you need professional medical attention. Apart from this, if left undiagnosed or untreated, knee problems may worsen and impact the quality of life to a great extent.


What are the symptoms of knee pain?

What are the symptoms of knee pain

  • Swelling and stiffness around the knee joint
  • Weakness or instability in legs
  • Redness and warmth to the touch
  • Popping or crunching sound
  • Difficulty in standing, walking or climbing stairs
  • Reduced range of motion

Are you experiencing knee pain? Here are some effective home remedies that can help you minimize knee pain and improves your range of motion:


Physical Activity

Including certain physical activities can help you minimize knee pain and strengthen your knee joint. According to a recent survey report, regular exercise delays the development of osteoarthritis or OA, which is one of the major causes of knee pain.

Also read: 5 Ultimate Home Remedies To Treat Your Muscle Spasms

Some physical activities that you can include in your daily schedule are swimming, walking, cycling, yoga, and tai chi. Including physical activity not only minimizes pain but also boosts the health of cartilage tissue. 


Strengthening Exercises

Including some strengthening exercises can help you alleviate knee pain and improve your range of motion. In fact, you can work with a physiotherapist or physical therapist to perform the best exercises for your knee joints. Some exercises that can help you strengthen your knee joints are Hamstring Curls, Calf Raises, Leg Extensions, Side Leg Raises, Half Squats, Straight Leg Raises, Prone Leg Raises, and more.


Focus on Weight Loss and Diet

According to health experts, people who are obese or overweight are at high risk for knee problems. Do you know that carrying extra body weight can put a load on your knee joints? Maintaining a healthy weight can help you reduce long-term knee pain and improves your range of motion. So, it’s important to focus on maintaining a healthy weight. Apart from this, you should focus on including a healthy and balanced diet. A balanced and healthy diet means low in animal fat and high in vegetables, fruits, and fiber. Apart from this, you can consult a dietitian to plan a suitable diet according to your weight.



According to a recent survey report by health experts, people taking massage therapy experience much relief in knee pain and stiffness. You can take massage sessions or can perform self-massage to get relief from knee pain. You may be surprised to know that massage can minimize the risk of osteoarthritis or OA. So, it’s important to include massage therapy in your daily schedule.


Try RICE for Sprains and Strains

Whether you have slightly twisted your leg or taken a fall, or sprained your knee joint, RICE can help! RICE means Rest, Ice, Compression, and Elevation. Combining all these steps can help you minimize swelling, reduce pain and help you get back to your normal routine. However, if the pain is getting worse, then you should seek professional medical help. Undeniably, RICE is a good home remedy to treat knee pain and stiffness.


Herbal Ointment

Herbal Ointment

When it comes to getting relief from knee pain and stiffness, herbal ointment can help! Many researchers investigated herbal ointment. It consists of ginger, sesame oil, cinnamon, and ginger.  According to health experts, the herbal ointment was found as effective as over-the-counter creams that contain salicylate. Many people find this home remedy effective. Regular application of herbal ointment can help you get relief from knee pain.


Aromatherapy Preparations

Regular application of essential oil can help you get relief from knee pain and improve your range of motion. Essential oils are anti-inflammatory in nature and can help you get a relaxing effect. Some effective essential oils that you can use for aromatherapy preparations are Lemongrass essential oil, Lavender essential oil, Eucalyptus essential oil, Rosemary essential oil, Ginger essential oil, and more.



Do you know that a colder climate is bad for knee pain? In fact, it can worsen your knee pain. So, it’s imperative to live in a pleasant climate. Apart from this, people that have sensitivity to weather experience joint pain. Therefore, you should be in the right climate.


Ginger Extract

Ginger has anti-inflammatory compounds that can help you minimize swelling, reduce pain, and improves your mobility. All you need to do is to brew ginger in hot water. Now, add lemon and a little honey to it. Drink 1 or 2 cups daily to ease the pain. Apart from this, ginger is available in several forms out there including ginger tea, ground spine, supplements, and more. According to a case study in 2015, ginger has helped reduce arthritis pain too.


When should you see a doctor?

Undoubtedly, you can treat knee pain by following certain home remedies. However, some cases require medical attention.

Contact your doctor if you experience any of the following:

  • Deformity or bruising
  • Severe swelling and pain
  • Signs of infection (fever)
  • Other health complication that could complicate recovery


In the Nutshell!

Knee pain is a very common health problem but can be dangerous if left undiagnosed or untreated. Therefore, you should seek medical attention. The best knee surgeon or specialist will carry out a proper examination and provides treatment to help you get rid of pain, stiffness, and other problems.