A variety of medical conditions can cause knee pain which includes:
- Arthritis: tenderness of joints with swelling and pain.
- Obesity: having a BMI (Body Mass Index) over 30.
- Rheumatoid arthritis: inflammation in joints with extreme pain and deformity in the body extremities.
- Decrease in levels of Calcium in blood.
- Different infections of the knee.
- Bone cancers
- Changes in knee joints due to old age
- Knee injuries like ligament or cartilage tear, knee dislocation, knee cap fracture, bursitis, knee sprain, etc.
Knee Pain Natural Treatment
Home remedies for joint pain in knees are effective for instant relief from knee pain. There is a range of effective knee injury treatments at home and some useful cures are listed below:
1. Hot and cold compression
Applying hot and cold compression on the affected knee joints is an anti-inflammatory treatment. Ice cubes or ice packs work better on inflamed knee joints. Hot compression is useful for muscle relaxation and decreases any stiffness in the joint. Thus, it is helpful for knee joint pain treatment at home.
Turmeric is well-known for its anti-inflammatory action due to the presence of the compound “Curcumin”. It is a useful product for knee pain treatment at home and this is also an effective antioxidant which decreases the advancement of Rheumatoid arthritis. Consuming half a teaspoon of turmeric and ginger in water after boiling for ten minutes is helpful to keep the arthritic pain at bay. You can add honey to the drink for instant relief.
Ginger is a miracle home remedy for knee pain and swelling. Gingerol present in ginger is an anti-inflammatory compound which decreases swelling in knee joints. Consuming ginger water boiled for ten minutes with lemon and some honey can be extremely useful. To lessen the pain, you may consume in about 250 ml quantities two to three times a day. Applying ginger oil is also beneficial as a pain reliever.
4. RICE can help with strains and sprains
RICE which stands for Rest, Ice, Compression, Elevation, helps with strains and sprains in the knees.
Let’s know how this helps:
Rest can be very helpful in decreasing knee pain when injured. A day or two of relief from any pressure on the knees is the best remedy for knee pain.
Ice application on the knees is another quick knee injury treatment at home.
Compression with a suitable crepe bandage tightly bound to the knee can be an effective knee pain treatment at home.
Elevating the legs by resting in a recliner chair or using some pillows to prop them up on the bed can be helpful too.
5. Creams and Rubs Containing Capsaicin
Cayenne pepper is a red coloured spice which has ‘Capsaicin’. This compound is useful as a pain killer from a natural source, and Capsaicin containing rubs imparts instant relief to the affected area when applied.
Massage the knee using pain relief cream or oil for instant relief. It will reduce pain and helps in improving the functioning of the knee.
Some essential oils like orange oil and ginger oil effectively give immediate relief from knee pain. When massaged well onto the affected knee, the oils help relieve any stiffness in the joint.
8. Holy Basil
Also known as ‘tulsi’ in knee pain home remedies Indian, it works wonders on Rheumatoid Arthritis. The herb’s antispasmodic effects help in preparing joint pain ayurvedic home remedies. Tulsi tea can be consumed three to four times a day as a natural remedy for knee pain.
9. Epsom salt
This salt is a mixture of magnesium and sulfate which are excellent pain relievers and good for knee joint pain treatment at home. A good 30 minutes soaking period in bathwater containing Epsom salt is an efficient method of tackling knee pain.
Yoga Asanas For Knee Pain
Yoga ‘asanas’ or poses are helpful for the cure of knee pain. They serve as a medication-free method of pain relief with also increasing mobility. Regular use of yoga poses has proved to be the best remedy for knee pain. Whilst, you can practice not all yoga poses in home remedies for knee pain in old age, there are specific asanas for decreasing knee ‘adduction’. Knee adduction is commonly seen in osteoarthritis and is the inward bending of the knees. Some effective yoga asanas to perform are as follows:
1. Bridge pose or ‘Setu Bandasana’
Lie on the floor on the back, with the knees bent. Place the feet flat on the floor and slowly raise your lower back. The upper back part of the neck region must be touching the ground. The rest of the torso will be stretched to the full upwards with the knees bent. Hold your breath for one or two minutes and lower your back to the floor. This pose helps in mobilizing the knees.
2. Chair pose
Stand straight with the legs touching each other. Stretch your arms upwards and slowly lower the legs downwards in a squatting movement. Hold on to this half bend for a few moments with deep inhalation. It is a good knee stiffness home remedy.
3. Triangle pose
Place your feet apart and stand with the arms stretched out wide. Turn the right foot at a 90-degree angle. Bend the right arm downwards towards the knee. Take the left arm upwards and point it up with the head facing up. Hold the position for a few minutes with deep inhaling and exhaling. The pose is helpful as a knee muscle pain home remedy.
4. Half-moon pose or ‘Ardha Chandrasana’
Stand with the back touching a wall. Stretch the arms and feet wide out. Then slowly stand on one leg with the other leg stretched out at a 45-degree angle. You can perform this pose without the support of the wall with a lot of practice.
5. Lotus pose
The lotus pose is very common in most yoga asanas. Sit on the floor with both the knees bent and legs crossed. Inhale and exhale multiple times for complete relaxation. It comes into effect as a home remedy for knee arthritis.
6. ‘Upavistha Konasana’ or wide-angle forward sitting
It is an excellent stretching exercise that helps in the complete bending of hips, thighs and back. Sit down on the floor and then, stretch your legs. Then, stretch out both the arms forward and bend the back completely forward. Maintain this position for a few moments and repeat.
Doctor Recommended Exercises for Physical Activity
Doctors recommend lower body exercises as a home remedy for cracking knees. Coupled with RICE as described above, the exercises are effective knee nerve pain home remedies:
1. Stretching the calf and heel
Stand with your hands touching a wall forward. Stretch one leg backwards and slowly bend the knees forward. The calf gets stretched completely for about 30 seconds. Release and repeat with the other leg.
2. Front thigh stretch
The ‘quadriceps’ or front thigh muscles are the main targets of this exercise. Stand with the legs stretched about a foot apart. You may use the wall or a chair for support. Bend one knee backwards completely. You may pull the foot back using your hands too. Hold the stretch for about 30 seconds. Release and repeat.
3. Back thigh stretch
The back thigh muscles or the hamstrings exercise with stretch is helpful in pain. Lie down with the back touching the floor. Raise one leg completely upwards. Use the arms to pull the leg up by clasping the back thigh. Hold the position for 30 seconds. Repeat with the other leg.
When should you see a doctor for knee pain?
When the knee pain is unbearable or there is extreme swelling, a visit to the doctor is inevitable. The inability to fully stretch the knees is also serious, and one must consult a doctor. A special doctor has to treat any deformity in the knees or fever.
Foods That Can Help You Get Rid Of Knee Pain
Besides Turmeric and Ginger, which help as home remedies for joint pain in knees, you can consume more foods:
1. Hot pepper (Cayenne)
Chilli or Cayenne peppers have a compound called ‘Capsaicin’ which helps as a home remedy for cracking knees. It decreases the inflammation seen in osteoarthritis, and it also lowers pain and may be consumed in food or taken as capsaicin supplements.
The omega-3-fatty acids in Salmon help to reduce the pain associated with arthritis. The Human body cannot produce omega-3-fatty acids from other foods, so they must be taken as food supplements.
Pineapples have ‘Bromelain’, an effective compound that naturally relieves pain. Rheumatoid arthritis patients can benefit immensely from the healthy fruit, and pineapple juice or fruit salad is an ideal way of consuming Bromelain.
Fruits like cranberries or blueberries are excellent sources of antioxidants. These antioxidants get rid of the free radicals in the body and thus decrease inflammation effectively.
The anti-inflammatory properties of yoghurt are helpful as a knee bone pain home remedy. The high Calcium content is beneficial for bone strengthening.
Soups for Knee Ache
Below is the list of some soups for relief of knee pain:
- carrot, tomato, and lentil soup
- apple and onion soup
- curried sweet potato soup
- bone broth soup
Some supplements required for knee pain treatment at home are:
- Avocado Soybean Unsaponifiables
Consult a doctor before taking any supplement.
Take Vitamin E
Taking vitamin E supplements helps as anti-inflammatory and antioxidant natural remedies for knee pain. The pain associated with arthritis can reduce as the oxidative stress at the knee is reduced. Also, vitamin E helps in the growth and production of cartilage cells.
Acupuncture involves the use of inserting acupuncture needles into the knees. Endorphins are released due to the signals sent to the brain and help to feel good. It can help to relieve pain to a certain extent. Also, the levels of Cortisol in the body reduce, which is responsible for increasing inflammation.
If the pain is unbearable, you may start physiotherapy after consulting with a doctor. Physical therapy will help to improve blood circulation and functioning of the knees and it will ultimately reduce pain.
Stress is closely related to knee pain, especially arthritis. So, stress reduction can help you deal with pain. Use minutes of your day to practice exercise, yoga and meditation to get relief from stress and ease your pain.
The knee and leg joints hold up the entire weight of your body, and when the weight increases, it becomes difficult for your legs to bear the weight. So, control the body with healthy food and physical activity to cure knee pain.
What is the fastest way to cure knee pain?
RICE (Rest, Ice, Compression, Elevation) practice can help to cure knee pain in the fastest manner.
How can I stop Knee pain?
Hot and cold compression on the affected knee, massage with ginger oil or capsaicin rubs, rest, elevating the legs, and yoga poses can help cure knee pain. Besides, food supplements with vitamin E, Bromelain, omega-3-fatty acids, etc., also help relieve knee pain.
What is the best natural painkiller for knee pain?
Rest is the best natural painkiller for knee pain. Adequate rest (for a day or two) from too much knee movement can decrease knee pain considerably.
What can I drink for knee pain?
Drinking ginger and turmeric tea three to four times a day can helps relieve knee pain. Also Pineapple juice, and berry juice once a day help in decreasing knee pain. Yoghurt and green tea are also beneficial.