22 Home Remedies To Get Instant Relief From Knee Pain & 16 More Tips To Ease The Pain


Your knees are the most annoying and unpleasant areas to be affected by joint pain.

Because you use your knees every day, they’re also more prone to wear-and-tear.

And this type of pain isn’t just for the ill and elderly: it can be experienced at any age and can be so severe that simple tasks like walking become a challenge.

Knee pain can be caused by (1,2):

  • Injuries including ligament tears, fractures, and  dislocation of the knee joint or knee cap
  • Aging
  • Osteoporosis
  • Arthritis and Osteoarthritis
  • Weak muscles

Knee pain can be either dull or sharp and typically manifests itself alongside inflammation, swelling, stiffness, reduced mobility, and difficulty walking.

22 Knee Pain Relief Home Remedies

Here are a few simple remedies that will have you up and moving in no time!

1. Coconut Oil

Coconut oil has well-documented anti-inflammatory benefits that can be utilized to treat knee pain. Use it internally and externally for best results.

To make your own knee salve, boil half a cup of coconut oil over medium heat for 3 minutes. Let it cool and massage it into the knee using your fingers. Leave it on all day and repeat before bed

2. Cayenne Pepper with Olive Oil

Capsaicin is an active compound in cayenne peppers that has a warming effect. It’s typically used to soothe muscle and joint pain and also reduces swelling.


  • 2 tablespoons of cayenne pepper
  • 1 ½ cups of olive oil


  1. Mix the ingredients to prepare a paste and apply it on the affected area. Use twice daily for a week or more to treat pain.

3. Cayenne Pepper with Apple Cider Vinegar

Apple cider vinegar has anti-inflammatory benefits that make it a perfect side-kick to cayenne.


  • 1 1/2 tablespoon of cayenne pepper
  • A cup of apple cider vinegar


  1. Combine the ingredients and pour the mixture into a hot bath.
  2. Soak your knee for 20 minutes daily to stop pain in its tracks.

4. Lemon

Lemons contain citric acid, which has the ability to dissolve uric acid crystals that form in your joints. These crystals cause gout and other joint problems.


  • 1 lemon
  • Half a cup of sesame oil
  • 1 cheese cloth


  1. Slice the lemon and place the slices in a cheese cloth.
  2. Tie it off, and dip the cloth-covered slices in sesame oil for a few minutes.
  3. Place the poultice on your knee for ten minutes or so.
  4. Repeat twice a day and drink lemon water first thing in the morning

5. Apple Cider Vinegar with Cold Water

Apple cider vinegar detoxifies and alkalizes your joints to keep them lubricated and ready to go.


  • 2 tablespoons of apple cider vinegar
  • 1 cup of water


  1. Combine all the ingredients and drink on an empty stomach once a day.

6. Apple Cider Vinegar with Olive Oil

Combine 1 tablespoon of apple cider vinegar with 1 tablespoon of olive oil and apply the mixture to the front, back, and sides of your knee for 30 minutes. Rinse with cold water and massage the area.

7. Apple Cider Vinegar with Hot Water

Hot water eases muscle tension, making it easier for your joints to move freely.


  • 2 cups of apple cider vinegar
  • Hot water (hot bath)


  1. Fill your bathtub with hot water, add the vinegar, and stir.
  2. Soak for 30 minutes and relax.
  3. Repeat every day for a week for best results

8. Mustard Oil

Mustard oil promotes blood flow to soothe pain and inflammation.


  • 2 tablespoons of mustard oil
  • 2-3 garlic cloves
  • Hot water
  • A towel


  1. Heat the oil and roast garlic over medium heat.
  2. Let it cool and apply while still warm.
  3. Let it sit for an hour.
  4. Follow up by wrapping your knee in a hot towel.
  5. Repeat twice a week.

9. Olive Oil

Treat painful knee caps by rubbing a few drops of olive oil on them once a day.

10. Turmeric and Ginger

Turmeric contains curcumin, an active compound that fights inflammation and reduces pain.


  • 1 1/2 a half tablespoon of turmeric
  • 1 1/2tablespoon of chopped ginger
  • 2 drops of honey
  • 1 cup of water


  1. Place all the ingredients in a small saucepan and simmer over medium heat for 10 minutes.
  2. Let it cool for 10 minutes, strain, and drink immediately.
  3. Repeat twice daily.

11. Turmeric with Milk


  • 1 tablespoon of freshly grated turmeric
  • 2 drops of honey
  • 1 glass of coconut milk


  1. Combine ingredients and boil for 5 minutes.
  2. Drink every day a few hours before bed for best results.

You can also take it to the next level with this recipe.

12. Juniper Berry Tea

This tea is great for treating pain and inflammation caused by arthritis. Do not consume if pregnant.


  • 1 tablespoon of dried juniper berries
  • 3 drops of honey
  • A cup of water


  1. Bring the water to a boil and add berries.
  2. Keep at a low simmer for 15 minutes.
  3. Strain and add honey.
  4. Enjoy immediately.

13. Epsom Salt

Epsom salt is rich in magnesium, which relaxes muscles, decreases swelling and fights edema.


  • A cup of Epsom salt
  • Hot water (hot bath)


  1. Fill the bathtub with hot water and add the Epsom salt.
  2. Soak for 15 minutes before heading off to a restful sleep.

14. Ginger Tea

Ginger is great from healing sore, swollen joints.


  • Half a teaspoon of chopped ginger
  • 2 drops of lemon juice
  • 2 drops of honey
  • A cup of water


  1. Combine the ingredients and boil the mixture for 10 minutes.
  2. Strain and drink while it’s still hot.
  3. Drink one cup a day for best results.

15. Ginger Oil

Mix a few drop of ginger essential oil with 2 tablespoons of coconut oil.
Apply to your swollen knee daily and massage it in.

16. Eucalyptus Oil

Eucalyptus has powerful pain-killing properties that will have you feeling better in no time!


  • 5 drops of eucalyptus essential oil
  • 2 drops of olive oil
  • 5 drops of peppermint essential oil
  • A small glass bottle


  1. In the bottle, add all the oils and mix well.
  2. Apply the mixture to painful knees and leave on for an hour.

17. White Willow Tea

Willow tree bark is rich in soothing pain-fighting compounds.


  • 2 tablespoons of powdered white willow bark
  • 4 drops of honey
  • A cup of water


  1. Boil the water in a small saucepan and bring the powdered bark to a simmer for 10-15 minutes.
  2. Remove from heat, strain, and add honey.
  3. Enjoy immediately and drink twice weekly.

18. Roasted Fenugreek Seeds

Fenugreek seeds have strong anti-inflammatory properties that soothe joint pain.


  • 5 tablespoons of fenugreek seeds
  • Half a cup of water


  1. Dry roast the seeds in a small frying pan and let them cool.
  2. Grind them into a fine powder and add water to form a fine paste.
  3. Apply the paste to your sore knees and let it sit for 30 minutes.
  4. Rinse clean and repeat daily.

19. Fenugreek seeds with Water


  • 2 tablespoons of fenugreek seeds
  • 1 cup of water


  1. Soak the seeds overnight and strain in the morning.
  2. Eat in the morning with kefir or yogurt.
  3. Repeat daily.

20. Grape Juice


  • 3 cups of grape juice
  • Half a tablespoon of fruit pectin


  1. Combine the ingredients and consume twice a day for two weeks.

21. Cold Compress

Cold compresses constrict blood vessels to reduce swelling to the site of pain. Make your own compress by placing a few ice cubes in a towel and leaving it on twice for 10 minutes at a time and repeat as needed.

22. Dandelion Leaves

Dandelion leaves are high in vitamin A and C and are known to promote healing and blood flow.


  • 3 tablespoons of powdered dandelion leaves
  • 4 drops of honey
  • A cup of water


  1. Add ingredients to the water and boil for a few minutes.
  2. Strain, sweeten with honey and drink three times a week.

More Useful Tips

Here are 16 additional tips to prevent and relieve the pain in the knees:

  • Rest your knees as much as possible when pain flares up.
  • Build up the muscles around your knees through specialized exercises.
  • Avoid activities that put a strain on your knees.
  • Eat more foods rich in magnesium.
  • Fight pain and swelling on the spot by applying a hot pad.
  • Avoid lifting heavy objects
  • Quit smoking, which promotes inflammation and slows healing.
  • Massage your knees regularly.
  • Treat knee injuries seriously and take proper care to prevent further complications.
  • You should walk for 15 minutes every day to stretch out your leg muscles.
  • Always wear comfortable shoes.
  • Avoid wearing high heels.
  • Sit or lie down when experiencing knee pain.
  • Use frozen peas as a makeshift compress to treat severe pain in the knees.
  • Maintain a healthy weight to keep the extra pressure off your knees.
  • Stay well-hydrated to keep your joints lubricated.

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