Got Knee Pain? Here are 10 Natural Remedies!

Knee pain is an incredibly common problem that can be caused by any number of reasons. In this post, we will take a look at common causes for knee pain and what you can do to prevent it. We will also provide 10 natural remedies for knee pain, so you can naturally relieve your pains from the comfort of your own home.

What Causes Knee Pain?


The knee is one of the largest and most complex joints in the body, meaning that a lot can go wrong. It is particularly vulnerable to pain and damage, since it has to take your body’s full weight when you do things such as running or jumping.

For this reason, knee pain has been found to be a particular problem for athletes. If you do a lot of sport, you run a higher risk of damaging your knees. Of course, it’s not just athletes that suffer from pain in the knee; you are also more likely to experience this pain as you get older or if you are overweight.

How to prevent knee pain

Preventing knee pain can be difficult, since it is commonly caused by an accident. However, you can take certain precautions to reduce the risk of an injury taking place. These tips should be considered the next time you do exercise or any form of physical activity:

  • If you feel pain in your knee, stop exercising
  • Make sure you gradually increase the intensity of your workout
  • Stretch before and after physical activity, including your legs
  • Choose shoes that are well-fitting and offer plenty of support, replacing them when necessary

Exercises for knees

It is also a good idea to strengthen the muscles that support your knee, in order to reduce the pressure on your joint. While you don’t want to cause additional strain on your joint, there are knee strengthening exercises that will help to strengthen your muscles, without causing further damage.

Natural remedies for knee pain

We take a look at 10 great home remedies for knee pain, from tea to lotions and pastes; these remedies will all help to ease your pain.

1. White Willow Bark Tea

Willow bark extract is commonly used to treat inflammation and has been found to provide pain relief in people suffering from arthritis. White willow bark is known for containing salicylic acid, which can also be found in aspirin. Cinnamon is also known for its anti-inflammatory, as well as antioxidant properties.You can find great organic white willow bark tincture on Amazon here.

white willow bark for knee pain

How to make White Willow Bark tea:
  • Pour 8 ounces of water in a pan and add 1-2 teaspoons white willow bark
  • Boil for 5-10 minutes
  • Leave to steep for 20-30 minutes
  • Strain and add cinnamon and honey to taste

Caution: Avoid white willow bark if you are sensitive to aspirin, suffer from a gastrointestinal disorder or have tinnitus.

2. Spicy Turmeric and Ginger Tea

Turmeric contains antioxidant properties that can help to reduce pain, as well as a powerful antioxidant called curcumin. It is also reported to slow the progression of rheumatoid arthritis, which is one of the biggest causes of knee pain. Ginger also contains anti-inflammatory compounds and is widely used to alleviate pain.

turmeric where do you buy it

How to make Turmeric and Ginger Tea:
  • Boil a cup of water
  • Add ¼ teaspoon of organic ground Turmeric and ¼ teaspoon of organic ground ginger
  • Reduce to a simmer
  • Leave for 10-15 minutes
  • Strain and add honey to taste

If you like to take your turmeric and ginger on the go, there’s a great organic supplement available by NatureWise, that combines the two:

3. Turmeric Paste

what is turmeric paste good for

Another option is to use turmeric in a paste and apply this directly to the knee joint for some relief.

How to make Turmeric Paste:
  • Mix 3 tablespoons turmeric with 3 cups of water
  • Bring to the boil
  • Leave it to boil until it forms a thick paste – at least 8 minutes
  • As it starts to thicken, keep stirring to avoid scorching
  • Add more water if necessary
  • Apply directly to the knee joint

You can store the remaining paste in a glass jar and place it in the fridge.

4. Epsom Salt Soak

epsom salt bath benefits

Epsom salt bathing is often used to help alleviate pain and relieve inflammation, particularly when it comes to sore muscles. This is because Epsom Salt contains magnesium sulphate, a naturally occurring chemical historically used for pain relief.

How to use Epsom Salt for your knees
  • Run a bath of warm water
  • Add 2 cups of Epsom salt
  • Soak for at least 15 minutes

5. Apple Cider Vinegar and Cherry Juice

Apple cider vinegar has several uses. It contains potassium, phosphorus, magnesium and calcium, all of which are essential for relieving joint pain. It also has antioxidant properties, which makes it perfect for easing arthritis pain and knee pain. Cherries are rich in anthocyanin, ideal for battling inflammation.

How to use ACV and Cherries:
  • Add 1 teaspoon of organic apple cider vinegar (Bragg vinegar is my go-to vinegar) to a glass of cherry juice
  • Mix well and enjoy once or twice a day

where to buy apple cider vinegar raw

6. Apple Cider Vinegar Lotion

For an alternative to an apple cider vinegar drink, you can also create your own lotion.

How to make ACV lotion:
  • Mix 2 tablespoons apple cider vinegar with 1 tablespoon extra virgin organic coconut oil, for instance the very popular Fresh Island coconut oil.
  • Rub directly onto your knee joint

acv for knee pain

7. Cayenne Pepper Massage Oil

Cayenne peppers contain a chemical known as Capsaicin, which is what gives it its heat. This also has analgesic properties, so if applied topically, it can be used to help reduce pain. You will initially feel a burning sensation as the body releases substance P, a chemical that alerts the body to injury.

How to make Cayenne Pepper Massage Oil:
  • Add ½ teaspoon cayenne pepper to 1 cup of warm olive oil or almond oil
  • Mix well and apply directly to knee joint

capsaicin for knees

8. Cayenne Pepper Lotion

For a simple alternative, try mixing cayenne pepper with a hypoallergenic, non-scented lotion. One of my favorites is the Hand & Body Lotion by The Naked Bee. It’s also 70%  organic, non-comedogenic, free of parabens, gluten, phthalates, propylene glycol, alcohol, mineral oil, EDTA and animal testing. Check reviews on amazon.

How to make Cayenne Pepper Lotion:
  • Mix ¼ – ½ teaspoon cayenne pepper with 1 cup of lotion
  • Apply a generous amount to your knee joint
  • Wash your hands after handling the lotion, taking care not to touch your eyes or other mucous membranes

Caution: Stop using if the cayenne pepper oil or lotion causes too much irritation. 

where to buy cayenne pepper

Organic Cayenne Pepper by SimplyOrganic

9. Fenugreek Seeds

Due to their anti-inflammatory and antioxidant properties, fenugreek seeds are often used to relieve knee pain.

How to eat the Fenugreek Seeds
  • Soak 2 teaspoons of fenugreek seeds in filtered water overnight
  • The next morning, strain them and consume

how to use fenugreek for knee pain

10. Fenugreek Seeds Paste

Rather than chewing on these seeds, you can also make a paste to apply to the affected area.

How to make a Fenugreek paste
  • Roast 2 teaspoons of organic fenugreek seeds
  • Crush them and mix with water to create a paste
  • Apply directly to the knee joint

Here’s a quick list to share with your friends, or to keep as a reminder:

home remedies knee pain

Ninja tip:  All remedies combined


More and more people prefer natural solutions over conventional pain relief drugs. And fortunately, there are plenty of ready-made all natural products available. So if you prefer the convenience of supplements, you can chose for something that combines effective knee pain remedies. For instance, the Joint Support supplements from Zenwise are a super combo of these ingredients:

which vitamin deficiency causes knee pain?

what to use for bad knees?

Joint Support contains Glucosamine (for strong cartilage), Chondroitin Sulfate (anti-inflammatory), MSM (strenthens joint tissue), Hyaluronic Acid (cushions and lubricates joints) and Turmeric (inflammatory). You can find the supplements here.

These 10 natural remedies will help to alleviate any pain felt following a knee injury. However, it’s important to take preventative measures wherever possible to help avoid further knee injuries from taking place.

get rid of knee pain wth these natural remedies

Saskia from MyKindOfMonday.comSaskia Smit is founder of career and lifestyle blog Read her post on knee strengthening exercises to learnthe dos and donts for healthy knees.

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