17 Natural Remedies You Can Use Today For Knee Pain Relief 2022

July 15,2022

As a person who is more concerned about their health, I was around 37-38 years of age when my knee started feeling discomfort for the first time. Apart from unmistakable popping sounds from squatting, my knee would feel a vague pain. 

This might be what people said, someone with bad knees aged faster. As the largest and most complex joint in the body, the knee is a fragile body part, so once you feel discomfort in the knee, you must pay attention to it.

I am more sensitive to my health. Therefore, once I felt discomfort, I would make a swift adjustment. Below are the 17 methods I've tested and prove to be working:

17 Natural Remedies You Can Use Today

Mike Jones
Senior Editor - Product Reviews
Don't waste your time scouring the internet for the thousands of relief products out there. I'll give you the rundown on what works and what is a waste of money.

1. Knee Walking Exercise

knee walking exercise

It is recommended to do the action on a yoga mat or carpet, as the bed is too soft.

Each time 5 minutes, or count steps 300 steps, once a day is enough.

The knee walking method is the recommended method by Teacher Zhongli Baren. In fact, my mother suffered from knee pain when she was 70 years old. She was anxious about her walking mobility and achieved miraculous results after using this method.

Core principles:

The knee is circulated by fresher blood, with the coldness able to be dispersed. As a result, the excess fluid can be eliminated, the swelling and pain can be dissolved, and more oxygen can reach the blood, solving the issue of the aching knee. This method not only benefited the knee, the liver, kidneys, and waist all got nourishment from it too.

I highly recommend this fantastic method. But if you already have an existing knee injury, you can choose to start by kneeling still on a softer bed and slowly get used to it. Afterwards, slowly do the knee walk, and your knee will gradually get used to it.

2. Lose Weight (if You Need to)

Try to lose weight if you need to
Studies have found that during walking, the weight of the hip, knee, and ankle joints is 3 to 5 times the total body weight. 

When the weight exceeds one kilogram, each knee joint will bear an additional weight of 1.5-2.5 kilograms during walking. On the contrary, every 0.5 kg of lost weight will reduce the additional pressure by 1.5-2.5 kg on each joint.

Therefore, if you are overweight, the pressure on your knees will be significantly reduced and your symptoms will be significantly improved after you lose weight.

3. Eat a Healthy, Anti-Inflammatory Diet

Eat a Healthy, Anti-Inflammatory Diet
1. More calcium: 

Generally speaking, bone loss is also a cause of knee aging. Therefore, you may eat more dairy products, bean products, seaweed, kelp, fish, shrimp, and other seafood. At the same time, more sun exposure is conducive to calcium absorption.

2. Ingestion of marine fish: 

Deep-sea fish and some plants are rich in omega-3. 

Omega-3 is an unsaturated fatty acid, which is very beneficial to human health. Omega-3 is rich in deep-sea fish such as salmon and tuna, as well as walnuts, soybeans, rapeseed, purple cabbage, and spinach. You can eat more of these foods.

3. Control sugar and salt intake: 

Refined foods with high sugar and fat content may cause arthritis. Before buying groceries, it's a good idea to read labels and choose foods that are low in sugar, salt, sodium, trans fatty acids, and preservatives.

4. Eat more grains: 

Research suggests that protein in refined grains such as white bread, white rice, and plain pasta may trigger an inflammatory response in the body. 

However, high-fiber whole grains help produce fatty acids that are thought to fight inflammation. So your breakfast can be replaced with whole-wheat bread, multigrain and whole grain crackers.

The movement is effortless.

4. Lower Your Stress Levels

reduce stress
Chronic pain affects not only the body but also the mind. While medical treatments for chronic pain are essential, they work best when they are combined with psychological and emotional coping skills.

1. Accept your pain.

Accepting chronic pain does not mean giving up or not investing in an effort to reduce pain and improve quality of life. Conversely, accepting a diagnosis of chronic pain means recognizing the reality of the condition, thereby alleviating the emotional struggle with the condition. Acceptance of chronic pain lets individuals concentrate on management and treatment.

2. Relax your mind

Relaxing in pain can be a challenge, but it's possible. Persistent pain increases stress, and stress increases chronic pain. This could become a vicious circle.

Various relaxation techniques and practices, such as meditation, yoga, Tai Chi, abdominal breathing, and progressive muscle relaxation, can reduce stress responses and thus reduce chronic pain. Relaxing music, online tutorials, or videos may also help.

3. Shift your attention

Distraction techniques can also help individuals cope by taking their attention away from negative or painful thoughts. Watching a favorite movie, talking with friends, or taking part in a hobby or pastime are all examples of distractions.

4. Deal with pain correctly

If you have just started to feel knee pain, you should go for a checkup as soon as possible, which can identify the cause of the pain in time and prevent further damage to the knee joint.

If arthritis is at an advanced stage and the cartilage near the knee joint is severely worn and cannot be improved by conservative treatment and adjustment of living habits, then surgery is required.

5. Herbal Ointment

Herbal Ointment

There are many medicines available over-the-counter that are effective pain relievers, but they are associated with side effects if used for a long period of time. A study conducted in 2011 found that a salve made with these ingredients reduced pain effectively.

  • Lavender
  • Rosemary
  • Peppermint
  • Eucalyptus

Researchers found that the salve was just as effective as topical pain relievers that contain salicylate.

Some people find these types of remedies work, but there’s not enough evidence to prove that any herbal therapy has a significant impact on knee pain.

Whenever you use an alternative remedy, it is a good idea to consult your doctor or pharmacist first.

6. Ginger


    Ginger has been used as a remedy for centuries to alleviate joint pain. It contains several active compounds that reduce inflammation in joints caused by physical activity.

    A team of researchers analyzed data on 10 studies involving more than 2,000 people over the course of two weeks when they took supplements containing 0-1g ginger per day or placebo;

    It has been found that ginger is an effective treatment for osteoarthritis and could possibly take the place of common medications like NSAIDs. In the study, 63% fewer people experienced knee pain when taking ginger products as opposed to those given a placebo (50%).

7. Aromatherapy Preparations

Aromatherapy Preparations
By using aromatherapy oil-based preparations on your knee, you may be able to relieve some of the pain.

Aromatic smells, such as lavender and peppermint have been shown in research studies over time when applied directly onto skin can relieve tension relaxing effects on muscles around one's head which would cause them if they were tense because this type reduces blood pressure levels by causing relaxation according these findings compiled from published work done between 1990 - 2006 so give it a try next time its hurting!

oils like ginger and orange could be a promising alternative to prescription medications for those looking relieve their pain.

In one investigation, researchers found that applying an ointment containing cinnamon (ineautoside), mastic (alkaloids) , sesame oil had similar effects on knee discomfort as using salicylic acid tablets or creams because all three contain active compounds with anti-inflammatory properties which reduce swelling around the joints .

8. Use Ice and Heat Therapy

Clean the affected area before using Mrjoint Patches
    Heat and cold can be effective Trusted Source in treating pain caused by inflammation. It has been recommended to ease joint discomfort that results from arthritis, as heat relaxes muscles while improving lubrication leading up-to reducing stiffness;

    Using a hot water bottle or warm pad is one way you could help relieve your loved ones' suffering with this condition! Ice wrapped within cloths helps reduce agony felt at specific points during the day - especially when applied immediately after activity (or even before).

    Some people may utilize both methods simultaneously: heating morning groceries/drinks while applying ice later

9Get Massage Therapy

Get Massage Therapy
Use this simple knee massage to ease your chronic pain.

A quadriceps is a group of muscles that includes the vast majority of force-production capabilities in our bodies, so it makes sense they would be tight or painful when we've been pushing ourselves physically all day long! 

To release those knots take some time out every now and then for self care by diving into these techniques which will help you recover more quickly: -

Kneading movements with either wet towel over them while lying down on back/laying flat.,or using an elastic band wrapped around both hands tightly enough so there's no give at grip pressure points

10Try Acupuncture

electroacupuncture dry with needle connecting machine used by acupunturist on female patient
Have you ever had a sharp, shooting pain in your knee? 

If so then it's most likely because there is something blocking the flow of oxygen to that area. 

This phenomenon can be due either from accumulated stagnant blood or joint wear-and tear and fraying cartilage tissue which causes inflammation around our joints over time as well result from repetitive motion such us walking quickly up stairs for instance (that’s why some people feel worse after just getting outta bed).

A correct diagnosis would lead me into discussing treatment options with patients through various means including acupuncture . It may also help increase circulation by breaking down scarring

11Tai chi

tai chi
The ancient art of tai chi is a great way to relieve knee pain.

By moving slowly and precisely, you can ease your entire body's tension while focusing on breathing techniques that release stressful energy from the muscles in different parts around one’s frame.

Immersing yourself in the healing power of tai chi can be an incredible way to relieve knee pain. Studies show that practicing this ancient form for over 20 minutes every day for six weeks reduced inflammation and improved flexibility among those who did it, compared with those taking medication or doing stretching exercises instead!


elderly sitting in an arm chair
To help you reduce the risk of knee strain, try these measures:

1. Low chairs and couches are not a good idea because they make you sink into the cushion, which can be uncomfortable for the knee.

2. Sit on a pillow to raise your seating level, if necessary.

3. Make sure you have the right position for sitting. Make certain to keep yourself upright and relaxed, without slouching or leaning forward too much.

4. Wearing supportive shoes can help to reduce the amount of force that is placed on your knee, and avoiding those with broken arches will ensure you don't experience any abnormal pain in this area.

5. It's important to move around during those times when you're sitting. Sitting for too long can cause pain and discomfort in your joints.

13Ask About Transcutaneous Electrical Nerve Stimulation (TENS)

Clean the affected area before using Mrjoint Patches

This type of high-frequency electrical stimulation through the skin can help reduce knee osteoarthritis pain, Behrns says. 

It works by overriding the pain signals in your body with an electric current, according to the Arthritis Foundation. You can buy a TENS unit for your own use or go to a physiotherapist to have it administered in a healthcare facility. 

Keep in mind, as with all natural remedies for knee pain, not everyone will see improvements in their symptoms.

14Medical marijuana

woman doctor holding a cannabis leaf and oil alternative medicine
The recent approval of the use of cannabidiol (CBD), also known as medical marijuana, has provoked interest in it as a solution to a range of health problems.

CBD is not the compound in marijuana that produces psychotropic effects, but it appears to have several pharmacological effects.
Animal studies have suggested Trusted Sources that may improve joint pain because it:

  • inhibits pain pathway signaling
  • has anti-inflammatory effects
Clinical trials have not proven its safety or effectiveness for use in rheumatic disease, but researchers suggest it should not be ruled out as an option in the future.

15. Try PRICE for Strains and Sprains

Clean the affected area before using Mrjoint Patches
If you’ve twisted your leg, taken a fall, or otherwise strained or sprained your knee, it can be helpful to remember the acronym “RICE”:

  • Protection
  • Rest
  • Ice
  • Compression
  • Elevation
Get off your feet and apply a cold compress or bag of ice to the knee. Frozen vegetables, such as peas, will also work if you have no ice handy.
Wrap your knee with a compression bandage to prevent swelling, but not so tightly it cuts off circulation. While you’re resting, keep your foot elevated.
Buy compression bandages and cold compresses online.

16Talk to Your Doctor


Some studies show that curcumin may be able to reduce knee pain in people who have osteoarthritis, according to the Arthritis Foundation, while SAMe (S-Adenosyl-L-Methionine) is believed to both stimulate cartilage growth and reduce pain perception. 

While glucosamine and chondroitin have been used by some people to ease knee pain, the results have been inconclusive; because these supplements haven’t been shown to be very effective, American College of Rheumatology tells people with knee osteoarthritis to avoid them.

If you’re thinking about taking supplements, be aware that they can interfere with certain medications, so always talk to your doctor before starting a supplement regimen. 

17Don't let your shoes make matters worse

Don't let your shoes make matters worse
We often get misaligned while walking, resulting in discomfort and pain in our knees. Insoles in the footwear can help alleviate discomfort by cushioning for ankles and knees.

An insole absorbs shock, aligns the posture, and corrects the way you walk. It also relieves pressure and strain from the knees and helps prevent further injuries. While choosing an insole, always pick the one that matches your needs and gives you maximum stability, support, and comfort.

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