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Home remedies for knee pain

Home remedies for knee pain: effective and natural methods

See simple and effective knee pain remedies you can do at home.

AuthorEmilia Moskal

Natu.Care Editor

Emilia Moskal specialises in medical and psychological texts, including content for medical entities. She is a fan of simple language and reader-friendly communication. At Natu.Care, she writes educational articles.

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Reviewed byKacper Nihalani

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Reviewed byKacper Nihalani

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A doctor working at St Mary's Hospital on the Isle of Wight in the UK.

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Edited byBart Turczynski

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Fact-checkingLudwik Jelonek

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Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

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Home remedies for knee pain: effective and natural methods

10 July, 2024

Reviewed by20 December, 2023

Updated by22 December, 2023

Fact-checking18 December, 2023

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12 min

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Simple, proven and effective home remedies for knee pain. Find out they exist and are a great alternative to oral painkillers.

Knee pain is a really bothersome ailment and NSAIDs are not very kind to the stomach. That's why it's worth trying other methods that can bring you relief. Especially as most of them are trivially simple and basically free.

From this article you will learn:

Why your knees hurt.
When to go to the orthopaedist with knee pain.
Which home remedies are the most effective.
What is the most effective.
What prevention looks like for musculoskeletal health.

See also:

Why do knees hurt?

The causes of knee pain are not infrequently important when choosing a treatment that can give you relief. The knee may hurt as a result ofand:

injury,
degenerative changes,
systemic diseases (e.g. RA),
postural defects,
posture defects
cysts and ganglions,
rolling inflammation (usually associated with one of the above causes).

In young people, injuries are responsible for most cases of knee pain, while in older people, degenerative changes are responsible.

When to see a doctor?

Not every knee pain has to end with a visit to the orthopaedist. If there has been a simple contusion and the mobility of the joint is preserved, it will probably be enough if you use home remedies for knee pain.

If, however, there is no need to visit an orthopaedic surgeon.

If, however, there is swelling at the site of the injury or you feel that the knee is not moving as it should, do not wait to see your doctor. You may have sprained, cracked or broken a bone or torn a ligamentand. Similarly, a visit to a specialist will be necessary if the pain persists for several days.

Effective home remedies for knee pain

Home remedies for knee pain include cabbage compresses, cold compresses, properly selected exercises and pain relief ointments. For pain associated with strain, resting and relieving pressure on the knee will help. Pain associated with swelling can be relieved by holding the knee above heart level.

Wraps for knee pain

Ice packs are one of the most popular methods of dealing with pain and swelling. Ba, it is recommended by doctors themselves, often as part of therapy for injuries. In many cases, knee pain is associated with inflammation. It occurs with virtually all injuries, and can develop in the course of progressive degeneration or with exacerbations of rheumatic diseasesand.

Cold reduces the sensitivity of pain receptors, lowers the temperature of the inflamed area and blocks the secretion of substances that are responsible for it. Under the influence of low temperature, blood vessels shrink, which effectively helps to fight swellingand.

It is important never to apply ice directly to the skin. This can cause frostbite. Wrap the ice cubes in a cloth and only apply to the knee as it is. Keep the compress on for about 15 minutes and repeat the compresses every 2-3 hours until the swelling has reduced or disappeared.

After the first compress, the application time can also be increased to 30 minutes if the cooling effect was insufficient.

Kacper Nihalani doctor

. .

In addition to cold, ... cabbage can also help you. This is no joke - cabbage leaf compresses really do work, and scientific studies confirm this. Among other things, the juice of this plant contains glucosinolates and specific types of ribonucleic acid, which have anti-inflammatory and analgesic effectsand.

Better than ointments

A 2022 study found that when it came to reducing osteoarthritis pain, cabbage wraps performed better than diclofenac analgesic and anti-inflammatory ointment .

To make a cabbage poultice, prepare a large cabbage leaf and a bandage or knee brace. Crush the leaf with a meat pestle so that it starts to release its juice. Place it on the knee and wrap it with a bandage or put on an elastic stabiliser. Remember not to attach the leaf too tightly so as not to disrupt circulation in the limb.

Collagen for sore knees

Will taking collagen after an injury help reduce your knee pain? No. It definitely doesn't work that way. Regular collagen supplementation can instead help you strengthen the structures of your knee joint, which may involveand:

reducing the risk of serious knee injury,
slowing the degenerative process,
reduction of stiffness of the knee joint,
reduction of pain accompanying arthritis,

Collagen is the main building block of articular cartilage and ligaments, important components of the knee joint. It also supports the production of joint lubricant and increases tissue elasticityand. Therefore, if you want to keep your knees in good condition, it is worth considering supplementation with this protein.

Best overall

Natu.Care Collagen Premium 5000 mg, mango & passion fruit

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Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

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These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Pros and cons

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

Additional information

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

User review

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

See also:

Knee pain rubs and ointments

In the pharmacy you will find many ointments with analgesic and anti-inflammatory effects, to buy without a prescription. Their application is very easy (you just need to rub it on the painful area), which can help you to function on a daily basis.

It is worth remembering, however, that ointments usually only act as a means of masking the symptoms - they do not remove the cause. So if your knee pain is due to a more serious condition, it's worth starting treatment aimed at eliminating it, rather than just suppressing the symptoms.

If your knee pain is due to a more serious condition, it's worth starting treatment aimed at eliminating it, rather than just suppressing the symptoms.

Another popular treatment for knee pain is to take vinegar. Vinegar has antibacterial properties, but apart from disinfecting your knee...it doesn't seem to work on either the pain or the inflammation.

Exercises for knee pain

Besides ice packs, this is probably the most effective method for knee pain. However, it needs to be implemented at the right time. Don't start exercising while you still have swelling and active inflammation on your knee. Equally, hold off if you are fresh from an injury - give the joint structures time to healand.

Exercises to offset knee pain are primarily those focused on strengthening the quadriceps muscle of the thigh. This muscle helps to stabilise the knee and relieves pressure on its structures. In this way, it not only prevents injury and reduces strain-related discomfort, but also assists with arthritis-related painand.

The simplest exercise you can do to strengthen the quadriceps of the thigh is leg extensions with a weight:

Sit in such a position that your knees are bent at a right angle.
Sit in such a position that your knees are bent at a right angle.
Place weights on your ankles.
Slowly straighten your legs and bend them back.

Like cycling? Great! This is another way to train your quadriceps. Set the saddle at such a height that full leg extension occurs when you pedal. Et voila!

How much exercise to achieve the desired effect? Experts recommend doing the above activities for at least three hours a week. You can stagger this as much as you like, such as exercising three times for an hour each or six times for 30 minutes each.

The most important thing is prevention

The worst enemy of your musculoskeletal system (including your knees) is a sedentary lifestyle and lack of physical activity. This causes muscle weakness, making your joints more prone to injury, even from harmless falls and stumbles.

Daily walking, cycling or any recreational sport:

improves motor coordination,
strengthens the musculoskeletal system,
stimulates collagen and elastin production,
oxidises the body,
increases joint and muscle mobility,

So if you want to stay in shape for years to come, you need to get moving.

Of course, you should also pay attention to your diet - avoid processed foods and excess red meat. Instead, increase the amount of vegetables, fruit and unsaturated fatty acids you eat - for example, in the form of fish, which will provide you with omega-3 acids.

These acids have anti-inflammatory properties, so may be particularly valuable if your knee pain is due to rheumatic diseases such as RA)and.

Natu.Care Omega-3 ᵀᴳ Premium

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Omega-3 content: 750 mg (250 mg DHA + 500 mg EPA)
Additional active ingredients: none
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Dose: 1 capsule per day
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Product description

The dietary supplement contains omega-3ᵀᴳ, or omega-3 acids in the form of trójglyceridesów. Scientific studies suggest that this form of fatty acidsós up to 2 times better absorbed than the estersós present in many dietary supplements on the market. This means that you are assured of their effectiveness and of supplying yourself with valuable omega acids.

Fatty acids omega-3 are derived from wild anchovy oil. It is a rich source of healthy fats that are essential for the health of the cardiovascular, immune and nervous systems, as well as the proper function of vision, joints muscles.

Scientific research suggests that wild anchovies are a good source of healthy fats.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

The formula contains a total of 750 mg of EPA+DHA acidsós, which is three times higher than the recommended minimum of 250 mg for the Polish population. Omega-3 TG Premium has studies indicating that its TOTOX is 9, which is a very good result.

Supplementation of omega-3 fatty acidsóis recommended for anyone who does not eat 1–2 portions (approximately 300 g) of oily fish per week. Children during growth, seniors, physically active people, vegans and vegetarians, as well as patients undergoing cardiovascular treatment and prevention of heart disease also have an increased need.

Pros and cons

Scientific research suggests that wild anchovies are a good source of healthy fats.

Additional information

Scientific research suggests that wild anchovies are a good source of healthy fats.

Expert opinion

Scientific research suggests that wild anchovies are a good source of healthy fats.

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Prevention also includes avoidance of risk factors in rheumatic diseases. These include smoking, prolonged stress or eating pro-inflammatory foods (e.g. large amounts of sugar)and.

Summary

Knee pain can have a variety of causes, but proven home remedies can help with most of them.
Cold compresses and exercises to strengthen the quadriceps muscle of the thigh are the most effective in treating knee pain.
The most effective ways to treat knee pain are cold compresses and exercises to strengthen the quadriceps muscle of the thigh.
Cabbage leaf compresses can be useful in relieving swelling and inflammation, and pain relief ointments can help you with daily activities.
To prevent knee injuries and joint disease, prevention is important, i.e. regular physical activity, which you can support with collagen supplementation.

FAQ

How to get rid of knee pain quickly

Apply cold compresses to the knee for 15 minutes every 2-3 hours to reduce swelling and relieve pain. Avoid prolonged standing or walking. If possible, try to keep your leg above heart level. This will help to reduce swelling. Take painkillers and anti-inflammatory medication - as prescribed by your doctor.

What are compresses made of for knee pain?

Apply ice packs to the knee. Ice reduces swelling and relieves pain by constricting blood vessels and slowing blood flow to the joint. Use a bag of ice cubes wrapped in a towel, applying it to the knee for 15-20 minutes every 2-3 hours.

Alternatively, use a cabbage leaf compress. Break up the leaf so that it starts to release its juice and apply to the painful knee. Attach with a bandage or elastic stabiliser to the knee and wear for about 3 hours.

How to make an apple cider vinegar poultice for the knee.

Make an apple cider vinegar poultice for your knee by following these steps:

Dilute the apple cider vinegar with water in a ratio of 1:1. For example, use 1/2 cup of vinegar and 1/2 cup of water.
Dilute the apple cider vinegar with water in a ratio of 1:1.
Soak a clean cloth or bandage in this mixture.
Wrap the knee with the soaked cloth or bandage.
Hold for about 20-30 minutes, then remove the wrap and wash the knee with warm water.

Apple vinegar compresses are popular for treating joint pain, but evidence of their effectiveness is lacking.

What is the best position for the knee to rest in?

The best position for resting the knee is lying down with the leg raised and slightly bent: simply lie comfortably on your back, place a pillow or roller under the knee so that the leg is raised above heart level.

The best position for resting the knee is lying down with the leg raised and slightly bent: simply lie down on your back, place a pillow or roller under the knee so that the leg is raised above heart level.

Relevating the leg helps to reduce swelling by facilitating fluid drainage, which speeds up the healing process. This position also minimises pressure on the knee joint, which can help to alleviate pain.

Lift the leg.

Is it okay to warm up a sore knee?

Warming up a sore knee is not recommended because, paradoxically, it can exacerbate pain. Heat dilates the blood vessels and relaxes the muscles, which is advisable for pains caused by excessive muscle tension. Warming compresses are most commonly used for back pain.

On the other hand, cold compresses are recommended for knee joint pain. The low temperature reduces the sensitivity of pain receptors and helps to calm inflammation and reduce swelling.

How to heal inflammation in the knee

The standard treatment for inflammation in the knee joint is a combination of cold compresses and oral anti-inflammatory and analgesic (NSAID) drugs. For extremely resistant inflammation, steroid therapy can also be used, which is usually administered by an orthopaedic surgeon by injection.

Is walking good for the knees?

Yes, walking is good for the knees. It is a low-impact physical activity that helps strengthen the muscles that support the knees, which in turn increases stability and reduces stress on the joints.

Walking is also worth adding exercises to strengthen the leg muscles. This will benefit the health of your knees, as stronger muscles can better support and protect your joints. Regular walking also helps to maintain a healthy body weight, which is key to joint health, as being overweight can increase pressure on the knees.

Sources

See all

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Campbell Orthopaedic Surgery Volume 1, S. Terry Canale, James H. Beaty. (n.d.). MediPage Medical Publishing. Retrieved December 7, 2023, from https://medipage.pl/pl/p/Campbell-Ortopedia-Operacyjna-TOM-1%2C-S.-Terry-Canale%2C-James-H.-Beaty/2774

Chang, C.-K., Chen, P.-K., Chen, C.-C., Chang, S.-H., Chen, C.-H., & Chen, D.-Y. (2021). Increased Levels of Omega-3 Fatty Acids and DHA Are Linked to Pain Reduction in Rheumatoid Arthritis Patients Treated with Janus Kinase Inhibitors. Nutrients, 13(9), Article 9. https://doi.org/10.3390/nu13093050

Chobpenthai, T., Arunwatthanangkul, P., & Mahikul, W. (2022). Efficacy of Cabbage Leaf versus Cooling Gel Pad or Diclofenac Gel for Patients with Knee Osteoarthritis: A Randomized Open-Labeled Controlled Clinical Trial. Pain Research and Management, 2022, e3122153. https://doi.org/10.1155/2022/3122153

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Dawczynski, C., Dittrich, M., Neumann, T., Goetze, K., Welzel, A., Oelzner, P., Völker, S., Schaible, A. M., Troisi, F., Thomas, L., Pace, S., Koeberle, A., Werz, O., Schlattmann, P., Lorkowski, S., & Jahreis, G. (2018). Docosahexaenoic acid in the treatment of rheumatoid arthritis: A double-blind, placebo-controlled, randomised cross-over study with microalgae vs. sunflower oil. Clinical Nutrition (Edinburgh, Scotland), 37(2), 494-504. https://doi.org/10.1016/j.clnu.2017.02.021

Duong, V., Oo, W. M., Ding, C., Culvenor, A. G., & Hunter, D. J. (2023). Evaluation and Treatment of Knee Pain: A Review. JAMA, 330(16), 1568-1580. https://doi.org/10.1001/jama.2023.19675

Gioia, C., Lucchino, B., Tarsitano, M. G., Iannuccelli, C., & Di Franco, M. (2020). Dietary Habits and Nutrition in Rheumatoid Arthritis: Can Diet Influence Disease Development and Clinical Manifestations? Nutrients, 12(5), Article 5. https://doi.org/10.3390/nu12051456

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