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  • Writer's pictureDr. Karuturi Subrahmanyam

Knee Pain - Natural Home Remedies

Knee pain is a common problem that can affect people of any age. It can be caused by various factors, such as injury, arthritis, infection, overuse, or degeneration of the joint. Knee pain can interfere with your daily activities and reduce your quality of life.

Fortunately, there are some natural home remedies that can help you relieve knee pain and improve your joint health.

Here are some of them:

  • RICE. RICE stands for rest, ice, compression, and elevation. This is a simple and effective method to treat knee pain caused by a sprain, strain, or inflammation. Resting your knee can prevent further damage and allow healing. Applying ice or a cold compress can reduce swelling and pain. Wrapping your knee with a bandage can provide support and stability. Elevating your knee can improve blood circulation and drainage of fluid. You can apply this method several times a day for 20 minutes each time.

  • Exercise. Exercise can strengthen your muscles and ligaments that support your knee joint. It can also increase your range of motion and flexibility. Exercise can also help you lose weight, which can reduce the pressure on your knees. Some low-impact exercises that are good for your knees are walking, cycling, swimming, tai chi, and yoga. However, you should avoid exercises that involve twisting, jumping, or pounding on your knees, such as running, basketball, or soccer. You should also warm up before exercising and stretch after exercising to prevent injury.

  • Heat and cold. Heat and cold are two contrasting therapies that can help you manage knee pain. Heat can relax your muscles and improve blood flow to your knee. Cold can numb your nerves and reduce inflammation. You can alternate between heat and cold for 15 minutes each time. You can use a heating pad, a hot water bottle, a warm towel, or a warm bath for heat therapy. You can use ice packs, frozen vegetables, or a cold towel for cold therapy.

  • Herbal ointment. Herbal ointment is a topical remedy that can soothe your knee pain and stimulate blood circulation. Some herbs that have anti-inflammatory and analgesic properties are ginger, turmeric, garlic, cinnamon, clove, and eucalyptus. You can make your own herbal ointment by mixing some of these herbs with coconut oil or beeswax and applying it to your knee twice a day.

  • Willow bark. Willow bark is a natural source of salicylic acid, which is the main ingredient in aspirin. Salicylic acid can reduce pain and inflammation by inhibiting the production of prostaglandins, which are chemicals that cause inflammation in the body. You can take willow bark as a tea or a supplement. However, you should consult your doctor before taking willow bark if you have an allergy to aspirin or a bleeding disorder.

  • Ginger extract. Ginger extract is another natural anti-inflammatory agent that can help you with knee pain. Ginger contains gingerols and shogaols, which are compounds that block the pathways of inflammation in the body. You can take ginger extract as a capsule or a liquid extract. You can also add fresh or dried ginger to your food or drinks.

  • Aromatherapy. Aromatherapy is the use of essential oils to enhance your physical and emotional well-being. Some essential oils that can help you with knee pain are lavender, rosemary, peppermint, chamomile, and frankincense. You can inhale these oils using a diffuser or a spray bottle. You can also massage these oils into your knee diluted with a carrier oil such as almond oil or olive oil.

  • CBD oil. CBD oil is derived from the cannabis plant but does not contain THC, which is the psychoactive component that makes you high. CBD oil has anti-inflammatory and analgesic effects that can help you with knee pain caused by arthritis or injury. You can take CBD oil orally as a tincture or a capsule. You can also apply CBD oil topically as a cream or a lotion.

These are some of the natural home remedies that can help you with knee pain. However, you should remember that these remedies are not substitutes for medical treatment. If your knee pain is severe, persistent, or accompanied by other symptoms such as fever, redness, deformity, or infection, you should seek medical attention as soon as possible.

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital



Phone : 85000 23456

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