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Best Orthopedic Surgeon in Goa - Dr. Sushanth B. Mummigatti
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Dr. Sushanth B Mummigatti

Consultant - Orthopaedic & Trauma Surgeon

Manipal Hospitals, Goa

8 Natural Home Remedies for Knee Pain: Supporting Your Steps

Posted On: Jun 19, 2024

blogs read 5 Min Read

Home Remedies for Knee pain

Our knees endure tremendous stress throughout our lives. Many individuals experience knee pain, often influenced by their work, lifestyle, social interactions, and economic circumstances. This discomfort commonly stems from joint wear and tear, leading to reduced muscle and ligament strength, ultimately resulting in pain and limited mobility.

A study published in the Indian Journal of Community Medicine found that over 50% of adults above 50 years old in India suffer from knee pain. Mobility along with the quality of life can be seriously compromised with this discomfort. While seeking medical advice is crucial for persistent pain, several natural home remedies for knee pain can offer significant relief and support health.


Understanding Knee Pain

Before jumping into knee pain remedies, one has to understand its roots. Knee pain can arise from various factors, including injuries (strains, sprains), overuse, arthritis, and age-related wear and tear. Common knee problems include:

  • Osteoarthritis: This "wear-and-tear" arthritis causes cartilage breakdown, leading to pain, stiffness, and reduced flexibility.

  • Ligament sprains: Overstretching or tearing ligaments that stabilize the knee joint leads to pain, instability, and swelling.

  • Bursitis: Inflammation of the fluid-filled sacs cushioning the knee joint causes pain, swelling, and tenderness

  • Meniscus tears: These tears in the cartilage cushions within the knee joint can cause pain, swelling, and clicking sounds.

Consult our orthapaedician in Goa if you need knee pain remedies. 

Natural Ways to Support Knee Health

If you're seeking relief from knee pain, consider these eight natural home remedies, which can help alleviate symptoms and improve knee health:

  1. RICE for Strains and Sprains: RICE stands for Rest, Ice, Compression, and Elevation. This age-old approach remains highly effective for managing acute knee pain from injuries. Rest the knee, apply ice packs wrapped in a towel for 15-20 minutes at a time, and use a compression bandage to minimize swelling. Elevate your knee above your heart level to reduce inflammation. This technique is widely recommended for immediate treatment of knee injuries. 

  2. Regular Exercise or Yoga: While rest is crucial for immediate pain relief, gentle exercise is equally important for long-term knee health. Low-impact exercises like walking, swimming, or stationary cycling improve flexibility, strengthen muscles, and promote blood flow to the knee joint. Yoga, with its focus on stretching and strengthening, can significantly improve knee pain and function.

  3. Weight Management: Excess weight puts significant stress on the knee joints. Losing even a few pounds can significantly reduce knee pain and improve joint mobility. Maintaining a healthy weight through a balanced diet and regular exercise is crucial for long-term knee health.

  4. Maintain Proper Posture with Knee Support and Braces: Poor posture can misalign the knees, leading to pain. Focus on maintaining good posture while standing, sitting, and walking. Knee support braces can help stabilize the joint and provide pain relief during activities.

  5. Heat and Cold Therapy: Heat therapy, using a heating pad or warm compress, can help relax muscles and improve stiffness. Conversely, cold therapy with ice packs can reduce inflammation and pain, particularly after exercise or strenuous activity.

  6. Using Proper Footwear and Orthotics: Supportive footwear with good arch support can significantly impact knee health. Orthotics, shoe inserts designed to correct foot abnormalities, can help distribute weight evenly and reduce stress on the knees.

  7. Hydrotherapy or Take Epsom Salt Baths: Taking a warm bath with Epsom salts can provide relief from knee pain and stiffness. Epsom salts, rich in magnesium, can help relax muscles and reduce inflammation. Additionally, hydrotherapy involves water-based exercises performed in a pool. The buoyancy of water reduces stress on the joints while allowing for gentle exercise to improve mobility and pain relief.

  8. Herbal Ointments: Certain topical ointments containing ingredients like capsaicin (found in chilli peppers) or menthol can provide temporary pain relief. However, it's important to consult your doctor before using any topical medications, especially if you have sensitive skin or any allergies.

Consult our orthopaedic hospital in Goa if you need more home remedies for knee pain. 


Taking care of your knees is an investment in your mobility and overall well-being. By incorporating these natural remedies into your routine, you can support healthy knees and keep yourself moving with confidence.

Here, it’s important to note that while these natural remedies can offer significant relief, they are not a permanent cure for all knee problems. If you experience persistent pain, swelling, instability or difficulty performing daily activities, consult a healthcare professional, you can also refer to Manipal Hospitals, Goa for proper diagnosis and treatment. Early intervention can prevent further damage and improve your long-term knee health.


Low-impact exercises like walking, swimming, or cycling strengthen muscles and improve knee joint health.

Absolutely! Excess weight puts significant stress on the knees. Losing even a few pounds can significantly reduce knee pain and improve mobility.

Opt for supportive shoes with good arch support to distribute weight evenly and reduce stress on the knees. Orthotics can also help correct foot abnormalities that contribute to knee pain.

Certain topical ointments containing capsaicin or menthol can offer temporary relief. However, consult your doctor before using any topical medications, especially if you have sensitive skin or allergies.

While no specific foods directly cure knee pain, a healthy diet rich in fruits, vegetables, and whole grains can promote overall health and reduce inflammation, which may indirectly benefit your knees.

You can prevent knee pain by maintaining a healthy weight, exercising regularly and wearing supportive shoes can significantly reduce your risk of knee pain.

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