Possibly The Best 14 Home Remedies For Knee Pain

knee pain

These home remedies for knee pain are from the web and then chopped down to something that isn’t plain bonkers or weird. We did the “why on earth would you do that to yourself” so you didn’t have to.

Most of these your Doctor/ Physio could have recommended. Also remember this possible knee pain cause.

Also remember your Doctor/ Physio can test your knee to actually figure out the cause. There are specific tests for most of the ligaments, bone and muscles. So it can be a little bit easier to pinpoint the cause of an issue.

ice pack

Applying an ice pack can be highly effective in treating swelling and pain in the knee and give results in a short time span. Always wrap the ice pack in a dish cloth, or something similar (to prevent frozen burns) then apply to the knee no longer than 5 minutes. Then remove the ice pack and wait 5 minutes for the knee to warm up and then walk on it. Why?

  • longer than 5 minutes starts to reduce the blood supply to the area which also in turn reduces the healing chemicals to the area
  • if you move straight away once cold, every structure is going to be cold and a little shorter and inelastic which can injure more

steam bath

Taking a steamy hot bath can also ease painful joints, not only knees. The heat will reduce the pain and relax the area. This particular method can be used many times over. Just be careful of how hot the water is, breathing issues and not being in there for too long.

It might work by opening up the blood vessels and allowing healing chemicals to come in and bad chemicals to flow out easily. Sometimes if things are sore then the ice pack method tends to work a little bit better.


Simple and sometimes the most effective knee pain method. Pain and soreness sometimes is the bodys message that you are doing a bit too much.By resting the area and not doing more than you should calms down that area and helps it to heal.

Walking through pain only adds more pain. Some people who had knee pain could only walk 30 minutes until pain started. Well how about walking for 10 minutes one way, 10 minutes back home before the pain starts? Then go up slowly to 15 minutes, then 20 minutes?

Some people also have Epsom Salt bathes. They can be relaxing for some.


Certain exercises such as yoga or stretching out the knee/leg can also help with pain. It will hopefully strengthen the area and lessen the pain over time. This needs to be done with a Physio who will be able to identify muscles and ligaments that surround the knee which might be weak.

By strengthening them they become resistant to the pulling forces of the stronger muscles which might pull the knee out of alignment. Ligament laxity is common and it is where the ligaments might be stretched to a point where they don't function as well as they should.

elevate your knee

One very simple home remedy for knee pain is elevation. Keep your knee elevated as much as possible when sitting or lying down. Even a simple action like placing a few pillows under your knee while resting can help to reduce fluid buildup and swelling. It also allows the knee to rest and "calm down"

weight reduction

Being overweight unfortunately places a great deal of added stress on the joints, especially the knees. There are only thin bits of squishy tissue inbetween the knees that help the knee bones move with one another. Ligaments and muscles can only hold so much without them pulling or becoming lax.

The more a person weighs the more pressure is applied to their knees. By losing excess weight, less stress is placed on the joints and pain may be reduced or even eliminated. Keep in mind, even a 10 pound weight loss can help decrease knee discomfort.


Not all research supports the theory taking supplements like glucosamine and chondroitin reduces joint pain. So some websites pick and choose what to state. Glucosamine and chondroitin might appear to be most effective for low to moderate pain due to arthritis according to the research. As with all supplements, it is advisable to speak with your doctor before starting and be aware of any side effects.

running shoes

You choose the best footwear for the job they are supposed to do. So if you take up running, walking, minor exercise for example, then you need a pair of good running shoes that are non-minimalist.

Supportive footwear with cushioning and fastening can help with knee pain.

Once people do get running shoes they find that after a while, maybe a year or two their feet start to become sore. Why is this?

Well running shoes have a life span. After 500km or so they start to decline in their effectiveness.

Compression bandage

A compression bandage helps knee pain by reducing swelling and provides support and stability to the knee, which can reduce pain during activities. Applying the compression bandage correctly is essential in order for it to be effective. While it is important to have the bandage tight enough to provide support, it should not decrease circulation.

Most Physios and related healthcare professionals are able to assess you knee and figure out if you require bandage or strapping which have good affect

Knee bracing

knee brace for knee pain

Works well in most instances. You can have like a "sock" over your knee which isn't costly or stiff and usually works well. More stronger bracing (above picture) works well to push the pressure off one side of your knee so you don't get that "bone on bone" contact. They can be off the shelf or custom made.

low impact work outs

As the name suggests these are reduced load and pressure work out to reduce knee pain. Instead of going full force into a work out, why no do swimming, biking or just walking. Just calm it down for a little bit. Gym instructors are usually well aware of knee pain in patients and can direct you to more pressure reducing exercises. Also if you do run, try running/ walking in the opposite direction or side.

If you run on one side of the road all the time, the road has a cambre which is a low grade towards the drainage system. Exercise on that for too long can cause pain on the one side of the body.


Your knee is surrounded by muscles. As well as alignment and weak ligaments, your knee pain can be due to the most commonest of muscles which usually get left out of assessment:

Gastrocnemius and the Iliotibial band.

The band inserts into the outer side of the knee and the gastroc inserts at the top and behind the knee. If these 2 muscles are tight then it can throw out your knee and can cause knee pain.

orthotics for knee pain

Commonly missed to be a factor in knee pain but also a very common money making enterprise which give no relief.

Gone over in detail here, orthotics can possibly reduce the symptoms of knee pain when caught early. Also foot alignment might be a reason for arthritis within the knee anyway.

herbal treatments

It depends. I am unsure of some of the treatments available because I think if a bottle of X can cause instant pain relief it wouldn't be in an article online. Also some people stretch out the research that might have been found in mice and figure that humans get the same result. Also you find that some sites combine herbs- so if X and Y are good, well XY would be even better!

The most common ones?

  • White Willow Tree- Willow tree is the basic blocks of Aspirin.
  • Eucalyptus Oil
  • Ginger Oil
  • Juniper Berry tea
  • Turmeric and milk
  • Turmeric and Ginger

Go back to the knee pain main page.

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About Dominic Hough

Hi. I'm Dominic. I treat patients every day at a local clinic. I am a trained Chiropodist and I care about prevention. I designed the website to help readers understand treat and even prevent issues from happening to their feet.