Last updated: 29 Feb 2020
Knee pain occurs due to trauma, wear and tear of ligaments, connective tissue disorders, excessive use of knee or injury.
Arthritis can also be responsible for knee pain because, with age, the space between the joints shrink which causes swelling, stiffness, and pain.
Common causes of knee pain are
- Ruptured ligament
- Torn cartilage
- Knee stiffness
- Knee inflammation
- Dislocated Kneecap
- Osteoarthritis (OA)
Here is the list of 11 home remedies for knee pain in 2020
Turmeric contains a compound called curcumin that has antioxidant and anti-inflammatory properties which target specific inflammatory cells.
Turmeric also lowers the levels of certain enzymes responsible for the inflammation of joints and thus helps reduce knee pain.
Turmeric also has the ability to relieve pain caused due to tissue damage and thus reflect unique analgesic effects.
Note: Turmeric is not suitable for those who take blood-thinning medicine
Apple cider vinegar (ACV) contains the acetic acid which increases the absorption of calcium into the body and provides an alkalizing effect when metabolized.
Due to the alkalizing effect, apple cider vinegar helps to dissolve the acid crystals that build-up in joints and harmful toxins that have accumulated in the joints.
Apple cider vinegar has pectin that helps to absorb harmful toxins and remove them out of the body thereby maintain joint flexibility. They also help restore joint lubricants and reduce knee pain.
How to use
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Epsom salts contain sulfate and magnesium that helps relieve knee pain and inflammation that comes with arthritis in the knee.
Magnesium in the Epsom salt has anti-inflammatory and anti-arthritic properties that work as a natural muscle relaxant. It helps in removing excess fluid from the tissues, which in turn reduce pain and inflammation of joints.
When Epsom salt is combined with warm water, the heat so generated increases the circulation of the blood and reduces the swelling caused by arthritis.
An Epsom salt bath is highly beneficial for people experiencing pain due to arthritis. This tends to relax the tissues and reduce inflammation.
Massage therapy helps to relieve chronic pain caused by age-related problems.
Massage therapy boosts your immune system encouraging the fluids to move around the body as well as stretching the fascia and tissues which increases the joint movements and reduce stiffness.
Massage therapy helps to relieve pain as the muscles surrounding the joints gets relaxed. Thus, allowing a better range of motion and movement.
Mustard oil helps to improve the blood circulation in the body thus relieving you from knee pain. The topical application of mustard oil helps to relieve pain and inflammation in the affected area.
The health benefits of mustard oil can be attributed to its strong stimulant property. The presence of Omega-3 fatty acids in the mustard oil help to ease stiffness and pain caused due to arthritis.
Ginger extracts reduce the production of chemical substances and promote inflammation.
Ginger contains salicylates which are transformed by the body to salicylic acid that prevents nerves from making prostaglandins and eases the knee pain.
The presence of compounds like gingerols makes the ginger anti-inflammatory and analgesic. The anti-inflammatory properties of ginger help to increase blood circulation and reduce inflammation that causes knee pain.
Ginger also suppresses leukotrienes (inflammatory molecules) and switches off certain inflammatory genes thus making it more effective than normal pain relievers.
How to use
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The presence of capsaicin in the cayenne pepper makes it an excellent antidote for treating knee joint pain. Cayenne pepper works as a natural pain reliever due to analgesic and anti-inflammatory properties.
The pain relieving properties of cayenne pepper produces a warm sensation and reduces pain in the affected knee.
Capsaicin encourages blood flow and increases circulation in the system that helps in the healing of sore joints and muscles.
Lemons are rich in Vitamin C, which helps in fighting free radicals in your body which causes inflammation in joints.
Vitamin C also repairs the damaged cartilages thus help in healing wounds due to injury and relieve you from knee pain.
The citric acid in lemon works as a solvent for the uric acid crystal thereby reduces pain and inflammation in joints.
How to use
Straight leg raise strengthens lower extremity and improve the function related to walking. This exercise is a great rehabilitation technique.
Hamstring curls are a great exercise to keep your thighs toned and to strengthen hamstrings.
The knee is a complex joint in the body composed of bone and cartilage. When you walk, cartilage receives the nourishment from the joint fluid and stays healthy.
Thus walk helps to mobilize your joint fluid and lubricate the joints.
Above are the easy to use home remedies for knee pain. However, if your knee has swollen or has become red then consult a doctor immediately.