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16 DIY Home Remedies for Knee Pain

Knee Pain
Knee pain is common to all age groups and can be natural disasters caused by degeneration of knee joints and tissues, injury, arthritis, gout, and infection. orthotics, physical therapy, painkillers and only go so far to help relieve minor pain.

swelling, stiffness, redness, weakness, instability, popping or crackling noise is some of the symptoms that knee pain problems others face.

Home Remedies for knee pain:

Use safe and effective home remedies below to prevent and treat knee pain so you can live a full and active life, matter what your age.

1. Turmeric

Turmeric is an ayurvedic remedy time-tested knee and joint pain. It reduces inflammation, and its active ingredient is curcumin, which contains antioxidants that keep the body healthy and cure knee pain.


  • Mix 1 teaspoon of turmeric powder and 1 teaspoon raw honey in a glass of warm milk.
  • drink a day to reduce pain.
  • or use turmeric powder in your kitchen.
  • or take 250-500 mg of turmeric supplements three times a day. Consult your doctor for dosing because it interferes with certain medications such as anticoagulants.

2. Cayenne

The cayenne pepper has a compound called capsaicin, which has natural analgesic or pain -. Relieving properties


  • Melt ½ cup coconut oil.
  • Add 2 tablespoons cayenne pepper.
  • correspond to the knee and leave for 20 minutes.
  • rinse with water.
  • Repeat 3 times a day.
  • Do not apply on the skin or open wounds.
  • Or you can also use capsaicin cream on the affected area.

3. Ginger

Ginger has anti-inflammatory properties that help the relief of osteoarthritis pain.

Process 1:

  • Fill the cup with boiling water.
  • stir in a teaspoon of powdered dried ginger root or a few pieces of fresh ginger raw.
  • Let stand for 10 minutes and strain.
  • Add lemon juice and honey.
  • drink regularly for pain relief.
  • Use ginger in your cooking or eating ginger candies.

Process 2:

  • Mix equal amounts of ginger, turmeric powder and fenugreek powder.
  • Eat 1 teaspoon in the morning and one at night.
  • Repeat daily.

4. Epsom salt

Epsom salt is magnesium sulfate, which relieves knee pain.


  • Add 2 cups Epsom salt to warm bathwater.
  • soak for 15 minutes.
  • Repeat daily.

5. Oil mustard and garlic Massage

This will reduce inflammation, improve circulation and relax muscles. Soothes inflamed muscles and cure knee pain


  • Heat 2 tablespoons of mustard oil.
  • minces a garlic clove and add to the oil.
  • Simmer for 3 minutes.
  • Let cool 5 minutes.
  • Apply this hot oil and gently massage the knee.
  • Follow this regularly to get relief.

6. Coconut oil

Coconut oil has anti-inflammatory properties.


  • Melt ½ cup coconut oil.
  • Apply warm oil on the affected area by gently massaging.
  • helps to improve blood circulation and reduces pain.

7. fenugreek seeds

fenugreek seeds relieve pain and reduce inflammation.


  • Ase a handful of fenugreek seeds.
  • let it cool.
  • Crush or mix into a fine powder.
  • Mix 2 teaspoons fenugreek powder with water to make a paste.
  • correspond to the knee and leave a few hours or overnight.
  • rinse with water.
  • Repeat daily to treat knee pain.
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8. The apple cider vinegar and honey

Apple cider vinegar contains magnesium, phosphorus, calcium and potassium, all of which help strengthen joints and reduce pain, stiffness and swelling. Honey relieves pain and reduces inflammation.


  • Mix 2 teaspoons of raw honey and 2 teaspoons apple cider vinegar in a glass of water.
  • Drink 3 times a day.

9. Cinnamon and honey

cinnamon reduces inflammation and relieves pain in the knee.


  • Mix ½ teaspoon ground cinnamon 2 tablespoons honey.
  • Massage knee and leave 30-60 minutes.
  • rinse with water.
  • Repeat daily for relief of pain and inflammation in the knees.

10. Garlic

Garlic has anti-inflammatory properties that reduces inflammation and relieves pain and stiffness.


  • Apply garlic oil to your knee and massage until completely absorbed.
  • Repeat 3 to 4 times daily.
  • Or use garlic in your kitchen.

11. Seed Carambola

carom seeds reduce inflammation with its anti-inflammatory property and relieve spasms and cramping.


  • Add 1 teaspoon of carom seeds to the bowl of warm water.
  • Mix well and drink every day.
  • O, massage knee 3 times a day with carom seed oil.

12. Vapor

Steam reduces inflammation and relaxes stiff joints.


  • Use the sauna at your local gym.
  • O, close all windows and doors in your bathroom and run hot water to fill the room with steam.
  • sit in the steam for 20 minutes.
  • Repeat regularly.

13. Healthy diet

  • Eat fresh fruits like kiwi, mango, grapefruit, papaya, etc., and vegetables like cauliflower, Brussels sprouts, etc.
  • Drink tart cherry juice daily.
  • Drink 8-10 glasses of water a day.
  • Eat foods high in calcium such as milk, eggs and meat foods.

14. R.I.C.E.

RICE stands for rest, ice, compression and elevation. Avoid putting weight on the knee for 24-48 hours. Apply an ice pack wrapped in a towel, leave for 20 minutes, then remove it for 20 minutes and repeat. Wrap the knee with an elastic bandage and elevate it.

15. Exercises

Do these exercises regularly to prevent knee injuries and recover from them.

Hamstring Stretch:

  • Lie on your back and lift your right leg.
  • Lace your fingers around the back of the calf, just below the knee.
  • Slowly straighten the leg until you feel a stretch in the back of the thigh.
  • Hold for 20 seconds and repeat for the other leg.
  • Repeat 3-5 times with each leg.

Quadriceps Stretch:

  • Stand up and hold onto the back of a chair.
  • Raise your right heel until it touches the right buttock.
  • Keep hand and press until you feel a stretch in the anterior thigh.
  • Hold for 20 seconds.
  • Repeat 3-5 times with each leg.

Calf Stretch

  • Stand 2-3 feet from the wall. Lunge your right leg forward bending slightly.
  • Keep the left leg straight with your heels on the floor and toes pointing forward.
  • Save the wall bracket hands until the left calf is properly stretched.
  • Hold for 20 seconds and repeat the same with the left leg bent and the right leg straight.
  • Follow this regularly to get relief.
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Hip-extensor strengthener

helps strengthen hip muscles.

  • Lie on your stomach.
  • Loosely block right knee and lift your right leg 8 inches off the floor.
  • Hold for 10 seconds and repeat 10 times.
  • Repeat 10 times with the other leg.

Hip abductor strengthening

This exercise strengthens the muscles on the outside of the thigh

  • Lie on your left with his head resting on his left arm side.
  • contract the right thigh and lift your right leg 8 inches off the floor and take 10 seconds.
  • Repeat 10 times with each leg.

internal Strengthener thigh

This exercise strengthens the muscles in the inner thigh

  • Lie on your left side and rest her head on his left hand.
  • Bend your right knee slightly and rest on the floor in front of the left leg.
  • contract the left thigh and lift the left leg 8 inches off the ground and take 10 seconds.
  • Repeat 10 times and switch to the other leg and repeat the same.

strengthener quadriceps

  • Lie on your back with your right leg straight and left knee bent.
  • Lock right knee and lift your right leg 8 inches off the floor.
  • Keep the knee locked loosely and keep 10 to 20 seconds.
  • Repeat 10 times.
  • Change to other leg and repeat 10 times.

Tips to prevent and reduce knee pain:

  • Avoid running after injury.
  • walking on flat and smooth surfaces, but avoid hills and furtive surfaces like sand.
  • Walking or jogging slowly, especially when going downhill.
  • Vary your physical activities to cross-training muscles to not wear out from repetitive strain.
  • Always stretch thoroughly before exercising. Do some exercises to strengthen knees.
  • Take the-counter pain relievers such as aspirin or ibuprofen dose listed on the container or as recommended by a doctor.
  • heat exacerbates inflammation, avoid the heat for up to 72 hours after a knee injury.
  • The massage helps improve circulation and relax muscles and tissues that put stress on the knee.
  • maintain a healthy weight to avoid excessive pressure on the knees.
  • Get enough sleep and avoid stress.
  • Using adjustable knee knee injuries. They give relief of knee pain and swelling. It provides support and protection to the knee by restoring strength and flexibility of the knee joint.
  • massage your knees with a mixture of oils, such as gold Rumatone, lavender oil, castor oil, olive oil, and marjoram, to improve flexibility and relieve pain.
  • Apply a mixture of sandalwood, chamomile, lemon, grapefruit and oil kneeling on a regular basis.

If the pain is unbearable, pain with fever, unable to flex and extend the knee, knee swelling, unable to bear weight on the knees then see your doctor (orthopedic) and provide immediate medical assistance.

Have you tested and these home remedies for knee pain? Are you from the others we have not mentioned know? Share your experience with us!


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