Natural Home Remedies for Knee Pain

Josephine Bernice

4 Mar, 2023

Natural Home Remedies for Knee Pain

Knee pain is a common symptom in people of all ages. It may start suddenly, often after an injury or exercise. Knee pain also may begin as a mild discomfort, then slowly get worse.

Causes

Knee pain can have different causes. Being overweight puts you at greater risk for knee problems. Overusing your knee can trigger knee problems that cause pain. If you have a history of arthritis, it could also cause knee pain.

Here are some common causes of knee pain:

MEDICAL CONDITIONS

Arthritis -- Including rheumatoid arthritis, osteoarthritis, lupus, and gout

Baker cyst -- A fluid-filled swelling behind the knee that may occur with swelling (inflammation) from other causes, such as arthritis.

Cancers that either spread to your bones or begin in the bones

Osgood-Schlatter disease

Infection in the bones of the knee

Infection in the knee joint

INJURIES AND OVERUSE

Bursitis -- Inflammation from repeated pressure on the knee, such as kneeling for a long time, overuse, or injury

Dislocation of the kneecap

Fracture of the kneecap or other bones

Iliotibial band syndrome -- Injury to the thick band that runs from your hip to the outside of your knee

Patellofemoral syndrome -- Pain in the front of your knee around the kneecap

Torn ligament. -- An anterior cruciate ligament (ACL) injury, or medial collateral ligament (MCL) injury may cause bleeding into your knee, swelling, or an unstable knee

Torn cartilage (a meniscus tear) -- Pain felt on the inside or outside of the knee joint

Strain or sprain -- Minor injuries to the ligaments caused by sudden or unnatural twisting

Assess your pain

If you have mild to moderate knee pain, you can often treat it at home. Whether due to a sprain or arthritis, there are several ways to manage it.

Pain due to inflammation, arthritis, or a minor injury will often resolve without medical help. Home remedies can improve your comfort levels and help you manage symptoms.

But if pain is moderate to severe, or if symptoms persist or get worse, you may need to seek medical attention for a full assessment.

Home remedies

You may be able to get rid of knee pain with home remedies including ice, compression, and exercise. But certain traditional home remedies may cause adverse effects.

1. Try RICE for strains and sprains

If you’ve twisted your leg, fallen, strained or sprained your knee, do the following

Rest

The first step is to rest the knee. Avoid sports and other weight-bearing activities for 24 hours or more to give your knee a break and a chance to heal.

However, it’s still good to gently straighten the knee and flex it multiple times a day. This will help the knee maintain a range of motion.

Ice

Apply ice to the knee for 15 to 20 minutes every two to four hours for the first two to three days after a knee injury. This will help control the pain and reduce the swelling. Remember to use a towel between the ice pack and your skin to avoid damaging your skin.

Compress

Wrap an elastic bandage or sleeve around your knee snugly to prevent fluid from getting worse. Be careful not to wrap it too tightly, which may cause swelling in the lower leg and foot.

Elevate

Sit or lie down with your leg lifted while you ice your knee. Put your leg up on an elevated stool or pillows to decrease blood flow to the affected knee. This helps to reduce inflammation.

Make sure your leg is elevated higher than heart level.

2. Tai chi

Tai chi is an ancient Chinese form of mind-body exercise that improves balance and flexibility.

In a 2009 study, researchers found that practicing tai chi is especially beneficial for people with osteoarthritis (OA). Guidelines from the American College of Rheumatology and Arthritis Foundation recommend it as a treatment option for OA.

Tai chi can help reduce pain and increase range of motion. It also involves deep breathing and relaxation. These aspects may also help reduce stress and help you manage chronic pain.

3. Exercise

Daily exercise can help you keep your muscles strong and maintain mobility. It’s an essential tool for treating OA and other causes of knee pain.

Resting the leg or limiting movement may help you avoid pain, but it can also stiffen the joint and slow recovery. In the case of OA, not enough exercise may speed up the rate of damage to the joint.

Experts have found that, for people with OA, practicing with another person can be especially beneficial. This could be a personal trainer or an exercise buddy. Experts also advise people to find an activity they enjoy.

Low-impact activities are a good option, such as:

Cycling

Walking

Swimming or water exercise

Tai chi or yoga

However, you may need to rest from exercise if you have:

An injury, such as a sprain or a strain

Severe knee pain

A flare-up of symptoms

When you return to activity after an injury, you may need to choose a gentler option than you usually use.

Ask your doctor or a physical therapist to help you design a program that’s suitable for you, and adapt it as your symptoms change.

4. Weight management

Overweight and obesity can put additional pressure on your knee joints. According to the Arthritis Foundation, an additional 10 pounds of weight can add between 15 and 50 pounds of pressure to a joint.

The foundation also notes the links between obesity and inflammation. For example, people with a high body mass index (BMI) have a greater chance of developing OA of the hand than those with a low BMI.

If a long-term health problem is causing pain in your knees, weight management might help relieve symptoms by reducing the pressure on them.

If you have knee pain and a high BMI, your doctor can help you set a target weight and plan to help you reach your goal. This will likely include dietary changes and exercise.

5. Heat and cold therapy

A heating pad can help relieve pain while resting your knee. Cold treatment can help reduce inflammation.

Here are some tips for applying heat and cold therapy:

Alternate between cold and heat.

Apply heat for up to 20 minutes at a time.

For the first 2 days after an injury, apply cold pads for 20 minutes, four to eight times a day.

Use a gel pack or other cold pack more often during the first 24 hours after the injury.

Never apply ice directly to the skin.

Check that a heat pad isn’t too hot before applying.

Don’t use heat therapy if your joint is warm during a flare.

A warm shower or bath in the morning may ease stiff joints.

Paraffin and ointments containing capsaicin are other ways to apply heat and cold.

6. Herbal ointment

In a 2011 study, researchers investigated the pain-relieving effects of a salve made of:

Cinnamon

Ginger

Mastic

Sesame oil

They found the salve was just as effective as over-the-counter arthritis creams containing salicylate, a topical pain-relief treatment.

Some people find these types of remedies work, but there’s not enough evidence to prove that any herbal therapy has a significant impact on knee pain.

It’s best to check with a doctor or pharmacist before trying any alternative remedies.

7. Willow bark

People sometimes use willow bark extract for joint pain, as it may help relieve pain and inflammation. However, studies haven’t found enough consistent evidence to prove that it works.

There may also be some safety issues. Before trying willow bark, check with your doctor if you:

Have gastrointestinal problems, diabetes, or liver problems

Take blood thinners or drugs to lower blood pressure

Are using another anti-inflammatory drug

Are taking acetazolamide to treat nausea and dizziness

Have an aspirin allergy

Are under 18 years old

Check with a doctor or pharmacist before using any natural or alternative remedy.

8. Ginger extract

Ginger is available in many forms, including:

Supplements

Ginger tea, either premade or homemade from ginger root

Ground spice or ginger root for adding flavor to dishes

The authors of a 2015 study found that ginger helped reduce arthritis pain when people used it alongside a prescription treatment for arthritis.

Therapies to avoid: Glucosamine, chondroitin sulfate, and more

Other treatments that people sometimes use are:

Glucosamine supplements

Chondroitin sulfate supplements

Hhydroxychloroquine

Transcutaneous electrical nerve stimulation (TENS)

Modified shoes and insoles

However, current guidelines advise people not to use these treatments. Research hasn’t shown they work. Some may even have adverse effects.

The Food and Drug Administration (FDA) doesn’t regulate supplements and other herbal remedies. This means you can’t be sure of what a product contains or the effect it might have.

Check with your doctor before trying any complementary therapy to make sure it’s suitable for you.

9. Take anti-inflammatory medications

Over-the-counter medications can help with knee pain. Pain relievers such as acetaminophen (Tylenol) and ibuprofen (Advil, Motrin) are readily available options at grocery and convenience stores, as well as online.

When to see a doctor

While most knee pain can be treated at home, knee swelling could also be a sign of a major injury, or the symptom of an underlying medical condition.

It’s important to contact a doctor if:

you have severe swelling or pain

you can’t fully straighten or flex the knee

your condition isn’t improved by the RICE method within three days

you have a fever of 100.4°F or higher

the knee turns red and feels warm to the touch

the knee cannot bear weight and feels like it will “give out” (this can be a sign of a torn ligament)

you have a sharp pain when you rise from a squat position (this can be a sign of a torn meniscus)

Rheumatoid arthritis and gout can also cause swelling. If you have symptoms like fever or redness, it’s important to seek medical care.

Some significant knee damage may require surgery. Reconstruction procedures can range from minimally invasive arthroscopic repairs to knee replacements.

Summary

For many cases of knee swelling, the RICE method is a good way to help ease inflammation and reduce swelling. The use of over-the-counter anti-inflammatory medications can also be helpful.

If you’re concerned about swollen knees, have chronic knee pain, or you’re experiencing other symptoms, seek the help of a medical professional.

You can treat many causes of knee pain at home, but some will need medical attention.

Contact your doctor if you notice any of the following:

Severe pain and swelling

Deformity or severe bruising

Symptoms in other parts of the body

Symptoms that persist longer than a few days or get worse instead of better

Other health conditions that could complicate healing

Signs of infection, such as a fever.

Your doctor will carry out a physical examination. They may do some tests, such as a blood test or an X-ray.

If you have a problem that needs medical help, it’s better to have an assessment and start treatment.

Thank you for reading our Health Tips.