6 Easy Home Remedies for Knee Pain

Pain in the knee joint is a common complaint and is caused by a huge range of factors. Bring relief to yourself or someone you love with our top six home remedies for knee pain.

Home remedies for knee pain have existed for centuries because it is a common complaint – particularly as we age. The pain can be acute or chronic, sharp or dull, and can be caused by a large range of issues. The most common risk factors for knee pain are older age, obesity, repeated knee-straining and previous knee injury or trauma. According to Johns Hopkins University, athletes who run or engage in jumping or quick pivoting are also likely to experience knee pain and problems at some point in their lives.

Osteoarthritis, caused by wear and tear of the joints over time, is a leading cause of knee pain and is difficult to treat because it is a chronic condition. Drugs and medical interventions generally come with side effects and recovery time, but are necessary in some cases. Most knee pain is not serious, so if yours is mild to moderate, you can easily treat your knee pain with some of our easy home remedies.

1. Strengthen the Knee Joints With Physical Exercise

You may need to rest if you have an acute injury and should always consult a doctor if your pain is new or severe. Otherwise, strengthening the leg muscles is especially beneficial for the knee. This is why exercise is an easy and effective home remedy for knee pain. The benefits of walking alone are endless and other forms of gentle exercise — like, yoga and cycling — have been shown to be an effective pain-relieving intervention in the treatment of osteoarthritis.

The American College of Rheumatology and the Arthritis Foundation both advise exercise as it helps to strengthen cartilage and muscle whether you have arthritis or not. Exercise also enhances the way the body supports the joints and encourages healing. People with more severe joint pain can benefit from gentler activities — like water aerobics and swimming — as this puts little strain on the knees and still promotes strengthening of the legs and joints.

2. Have A Spicy Self-Massage

Giving your painful knees a good massage is an excellent home remedy for pain. Research has demonstrated that self-massage benefits those suffering from arthritis-related knee pain. Many sufferers report relief after performing even a simple technique. 

The American Massage Therapy Association recommend the following self-massage technique:

• Sit with both feet flat on floor.
• Place one hand palm down on each upper thigh.
• Glide down over knee caps across to outside thigh and up to starting position using light to medium pressure. 
• Repeat five times.
• End with three deep breaths.

You can even make your own pain-relieving paste to massage into the tissue by mixing a teaspoon of cayenne pepper with two teaspoons of olive oil. The red spice contains an active component called capsaicin — which puts the heat into chili peppers and acts as a natural painkiller. Save on spending and packaging by growing hot peppers yourself. You will have an abundance of this home remedy for knee pain that you can add to your diet or apply to your joints.

3. Try Aromatherapy-Based Home Remedies for Knee Pain

Some essential oils appear to reduce our sensation of pain. How they work remains a mystery, but research has shown that aromatherapy reduces pain from a variety of conditions. It is a simple home remedy for knee pain you can try by selecting and mixing the most appropriate oils.  

Clove oil benefits are abundant and this oil has been extracted for its pain relieving properties for centuries. It smells fantastic on its own or blended with other essential oils, so try mixing varieties. Many essential oils also contain neuro-depressive qualities for blocking pain — like peppermint, eucalyptus, lavender and myrrh. Add extra proven anti-inflammatory effects to your home remedy for knee pain with thyme, fennel or bergamot. Ginger, arnica and cinnamon are also favorites for soothing stiffness and reducing inflammation.

These oils can be diluted in carrier oils — such as almond oil or coconut oil — and applied directly or massaged into the knee. Alternatively, essential oils can be diffused in burners and inhaled. While many electronic diffusers are available, burning only a candle in a traditional burner is an eco-friendly way of freshening the air in your home, saving energy and relieving your pain.

4. Alternate Between Hot And Cold

Applying both heat and coldness to painful knees can be beneficial, particularly if you alternate the two. Hot and cold therapy appears to give some relief in treating arthritic knee pain and can be easily done at home. The Mayo Clinic recommends applying hot and cold as a home remedy for knee pain because heat improves circulation and healing to the area, while cold reduces inflammation and swelling.

There is no need to buy expensive, heavily packaged, energy-consuming gadgets or packs. A hot-water bottle and a bag of frozen vegetables will work just fine. It is important to protect the skin from heat or ice burns — particularly if you are treating an older person with fragile skin — so cover the knee with a light cloth or towel before applying the hot or cold compress. 

5. Add Apple Cider Vinegar to the Menu

The benefits, uses and sustainability of apple cider vinegar are impressive. How it works to relieve knee pain remains unproven, but it has been used for generations to do just that.

Its alkalizing effect is believed by some to help dissolve toxins and the build-up of minerals in the joints. Others claim that apple cider vinegar has anti-inflammatory properties and can help restore lubrication in the joints. Simply mix half a cup of apple cider vinegar in a glass of water and drink the concoction every night before bed or first thing in the morning.

6. Spice It Up With Ginger

Spices have been used medicinally throughout history in a variety of ways that are easy to replicate at home. Ginger is a particularly beneficial home remedy for knee pain because it contains many compounds — such as gingerol — that have antioxidant and anti-inflammatory properties. Ginger also contains salicylates, which your body transforms into salicylic acid — a substance that prevents your nerves from making certain other molecules called prostaglandins. High levels of prostaglandins are produced in response to injury or infection and cause inflammation. 

You can easily make ginger tea or ginger water in your own home. Drink twice daily, and if you really want to give your painful knees a treat, add ginger to stir fries, soups, and other meals. You can enjoy a fresh supply and experience its many benefits. uses and health effects by learning how to grow ginger at home. 

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