4 Home Remedies For Knee Pain

home remedies for knee pain

Get Knee Pain Relief at Home

Knee pain is a common condition that affects people of all ages. It is usually caused either by acute injury to the knee or as a result of a pre-existing medical condition such as arthritis or osteoporosis. Whether a short-term or long-term problem, knee pain is always unpleasant and inconvenient!

Fortunately, most cases of knee pain can be effectively and inexpensively treated at home with the use of such methods as the RICE technique, knee supports, hot and cold therapies, or herbal treatments.

Read on to discover the four most effective ways of instantly relieving knee pain at home, so you can get back to your normal routine in no time at all.

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4 Home Remedies For Knee Pain

1. Rice

You probably remember this method from your childhood. RICE stands for Rest, Ice, Compression, and Elevation. It is a medically supported method of alleviating joint pain resulting from the injury.

By reducing pain and swelling and promoting healing in the affected area, the RICE method can help to both significantly reduce your pain and fast-track your recovery.

Here’s the RICE method:

  • Rest: Take a break! Any activity that puts pressure or strain on the knees should be avoided to prevent any further damage to the joint.
  • Ice: Use an ice pack to apply cold to the affected area three times a day, for around 20 minutes at a time. This can significantly reduce the swelling around an injured joint, immediately reducing stiffness and discomfort in the knee.
  • Compression: Using knee support, brace, or elasticated bandage to apply compression to your injured knee can also help to reduce swelling, alleviate pain and expedite recovery.
  • Elevation: While lying down flat, try propping your affected knee on pillows to raise it a few inches and bring it up to the level of your heart. This is an effective way of further reducing swelling around the joints, which can quickly reduce knee pain.

Keep in mind that if you are not getting better at home, you may want to see your doctor. Listen to your body!

2. Hot and Cold Therapy4 Home Remedies to Get Instant Relief From Knee Pain

Hot and cold temperatures can both be used to quickly and effectively relieve knee pain. But which do you use and when?

  • Heat: Applying heat to an injury is an effective way of relaxing the muscles in that area. This can relieve pain caused by muscle stiffness, spasms, and joint stiffness. This treatment is most beneficial for those suffering from knee pain as a result of a medical condition, such as arthritis or osteoporosis. It can immediately reduce pain and soreness in the affected knee(s).

    However, this method is not recommended for those with swelling or inflammation around the knee joint.

  • Cold: For those with a swollen or inflamed knee, cold therapy is a far more effective method of quickly reducing pain and discomfort. Applying cold to the effective knee using an ice pack can help to bring down this swelling. This can immediately help reduce pain and accelerate the healing process.

It is always important to take care to avoid burns when using hot and cold therapy. Prolonged use of hot or cold packs can cause damage to the skin and underlying tissues. Limiting treatments to no more than 20 minutes at a time can prevent further injury, and ensure that you get the greatest possible benefit from heat or cold therapy.

3. Cayenne Pepper

Cayenne pepper is a common ingredient in many balms, salves, and lotions designed to reduce swelling and inflammation in muscles and joints. It has even been clinically proven to provide moderate relief for chronic pain.

The soothing effect of cayenne is all down to capsaicin, the active ingredient in cayenne pepper. When applied topically, capsaicin stimulates the body’s production of a chemical known as Substance P. Substance P has an anti-inflammatory response that not only reduces swelling but also raises the pain threshold of the affected area.

This makes cayenne pepper an excellent ingredient to include when whipping up home treatments for joint pain. It can be incorporated into a number of simple recipes for your own homemade balm.

Try mixing half a teaspoon of cayenne pepper with one cup of coconut oil to create a soothing lotion that works quickly to reduce knee pain.

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4. Knee Support

If your problems with knee pain are chronic, it may be wise to consider investing in knee support or a brace that can help to stabilize and strengthen the joint. A brace can help you regain your preferred level of activity, faster. Plus, you can feel a little safer in your day-to-day life.

By increasing the stability of the affected joint, good support or brace can reduce strain and pressure on the joint when walking. This will improve the strength of the muscles and ligaments, and reduce pain. A doctor or physiotherapist can give you the best brace for your needs.

(Also read: Good Cardio Workouts For Those With a Bad Knee)


Knee pain can be inconvenient and an uncomfortable problem to live with. However, there’s no reason why it should stop you from doing everything you usually would in your day-to-day life!

Whether your knee pain has come about as a result of injury, or as a complication of a long-term medical condition, there are many simple and effective treatments that can be performed in the comfort of your own home for quick and effective relief from knee pain.

What are your favorite home remedies?

Bowen is a fitness and health blogger at Running Addicted. His obsessions are food and running, and he strives for a balance between the two. He blogs to share his stories, his training, what he has learned to help his readers be a better runner.
Bowen Kang
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4 Home Remedies For Knee Pain