Knee Pain
Natural Remedies

Knee Pain Remedies

| Modified on Oct 29, 2023
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Knee pain can have many different causes. Addressing the source of your knee pain with natural remedies is often easier than you might think and it may spare you from expensive and painful surgeries in the future.

Causes of Knee Pain


Arthritis causes degeneration in the knee joint. As the cushioning in the knee joint is reduced, friction increases and so does pain. Accompanying inflammation also causes pain.


The knee, as other joints, has sacks of fluid (called bursae) that can become inflamed. This increases pressure and pain in the knee.

Bone Spurs

Calcium deposits in the knee can form into spurs that cause pain, inflammation and pressure in the knee. Bone spurs are often caused by nutritional imbalance or deficiencies.


Certain types of work cause repeated stress on the knee joint. Carpet installers or those who stand on concrete all day can wear out their knee joints faster than the average employee. Running will also cause repeated stress to the knees.
If you are carrying excess weight your knees will have extra work, which over time can wear them out.

Improper footwear

Some shoes will cause your legs to be improperly aligned, causing your muscles and joints to be in the wrong position. High heeled shoes are quite stressful to the knees. If you have flat feet or fallen arches you can also experience imbalances in your skeletal system, resulting in pain.

Resolving your knee pain may mean making modifications in your work, recreation, or foot wear. It may mean a weight loss program. Some simple dietary changes or supplements may also be the solution to your knee pain. Depending on the cause of your knee pain, you may need to make several adjustments. Reducing pain and avoiding surgery can be good motivators for making positive changes!

The ABC’s of Knee Pain Reduction

Apple Cider Vinegar

Apple cider vinegar, taken in water as a tonic can help to resolve knee pain from a variety of sources. Apple cider vinegar helps to alkalize the body and reduce inflammation, both of which can reduce pain. Apple cider vinegar can also be part of a healthy weight loss program as the acetic acid in apple cider vinegar can help reduce fat cells.1

Apple cider vinegar is also appropriate for topical use for knee pain. It can reduce pain and swelling especially when the knee pain is cause by an injury or sprain. Apply apple cider vinegar to a cloth and wrap the affected knee. Cover this cloth with plastic wrap and an ace bandage. Change the bandage after 6-8 hours, allowing time for the skin to breathe between your apple cider vinegar applications.


A diluted solution of borax can reduce arthritis. Taken over time it can dissolve bone spurs, as the boron in borax promotes proper calcium and magnesium balance. (Calcium-magnesium imbalance can cause bone spurs.)

Castor Oil

Castor oil can be massaged into the knees for natural pain relief. For acute knee pain you can make a castor oil pack and apply it to your knee with a heating pain.

To make a castor oil wrap for your knee:

  • Soak a cotton or wool cloth with castor oil (not to the point of dripping. You can also use an old white t shirt folded into layers.)
  • Wrap your afflicted knee.
  • Cover the castor oil cloth with plastic wrap and attach this to your knee with an ace bandage.
  • You can use the wrap overnight.
  • In the morning, save your castor oil cloth in a bag.
  • You can reuse this nightly for several weeks.
  • Add more castor oil if needed.
  • It is recommended that you wear old pajamas and put a towel under your knee while you sleep in the event that the wrap should leak, as castor oil can be difficult to get out of clothes and bedding.

Additionally and less commonly known is that castor oil can be used as an internal remedy for knee pain, particularly when the knee pain is caused by osteoarthritis. A study that compared the use or oral castor oil (.9 mL capsules thrice daily for 4 weeks) with diclofenac sodium (a non-steroid anti-inflammatory) found each to bring measurable relief to osteoarthritis in the knee, but the castor oil did so without side effects.2

Cabbage Wrap

A cabbage wrap is another topical remedy for knee pain. It can relieve pain in the knee that is caused by injury, swelling or arthritis. To learn how to make a cabbage wrap, see this page.

Foods to Include in your Diet to Reduce Knee Pain

Oftentimes knee pain is simply caused by nutritional deficiencies. Lack of nutrients makes many body systems work poorly. To improve the overall health of your body, include plenty of foods in your diet that are high in nutrients. Additionally, reduce refined products and sugar.

Some foods with particular benefit to the joints are:

  • Gelatin
  • Blackstrap Molasses
  • Turmeric
  • Ginger
  • Cayenne Pepper
  • Tart Cherries or Tart Cherry Juice
  • Foods high in Omega 3’s like sardines, tuna, salmon, flax seeds, chia seeds
  • Quality oils like coconut oil and olive oil

Knee Pain Smoothie

Here is a recipe that includes a number of beneficial foods for your joints, including your knees.

  • 1 cup milk (almond, rice, or dairy)
  • ½ frozen banana
  • 1 Tablespoon blackstrap molasses
  • 1 Tablespoon chia seeds
  • 1 Tablespoon gelatin powder
  • ½ - 1 teaspoon turmeric
  • 1 teaspoon coconut oil

Blend all of these ingredients together in a blender. This makes a powerhouse of a breakfast or a tasty and nutritious meal substitute. Enjoy this drink once daily. If it suits you well, you may enjoy it twice a day! If you make a double batch in the morning and refrigerate half, it will thicken up enough to be a snack you can eat with a spoon later in the day.

Correct Skeletal Problems

If your knee pain is caused by flat feet or poor posture you will be surprised at how much better you feel if you correct these issues. A good resource for self correcting your skeletal problems is “Pain Free” by Peter Escoque.

Do you have a natural remedy for knee pain? We would love to hear about it! Please send us some feedback.




Additional pages of Interest:


Sports Injuries

Weight Loss

Ankle Weights

1 User Review
5 star (1) 

Posted by Ketomagic (Minnesota) on 07/24/2018

I just injured my knee and watched videos online about knee injuries. A holistic chiropractor said cortisone and NSAIDs destroy cartilage. He also said if you really had bone on bone, you can't walk and that cartilage can be regrown. He said to put 5 to 8 pound ankle weights on and swing your feet back and forth gently. Pulling the knee joint apart helps improve circulation and this better gets nutrients to the joint.

Apple Cider Vinegar

29 User Reviews
5 star (26) 
4 star (2) 
1 star (1) 

Posted by Charlotte (Texas) on 05/02/2017

I made an ACV wrap for my painful arthritic knee, and it did help lessen some pain, however, it sure does smell! The strong odor bothers me at times...

Apple Cider Vinegar
Posted by Bel1954 (New Mexico) on 04/10/2017 2 posts

I've been taking 1tbsp ACV in warm water for quite a few months now for my knee arthritis and feel great.. I want to add BS for added benefits... How much should I use?

Replied by Charlotte


Currently having chronic pain in right knee joint...was taking Aleve Liquid Gels, 2 to 3 per day...then doctor prescribed Celebrex(generic).. after 3 days, had swelling in legs...went back to Aleve. Have started ACV, 1 tsp. in 8 oz hot water with 1/2 tsp honey..3 days ago.....having severe pain in right knee now. Any thoughts? Thank!


I am experiencing knee joint pain such as swollen inflammation of the knee joint. Knee stiffness on bone to bone friction.

(Faithville, Us)

knit bone = comfrey or you could use castor oil packs on your knee. Knee problems could be coming from other parts of body out of alignment, John Bergman on youtube is the bone expert. If your gut health is off you won't absorb minerals for your bones. Phytic acid on grains and beans will take minerals out of your body. Dehydration is imbalance of water to correct mineral balance and can cause all kinds of pain and symptoms. Not sure why your knee hurts but hope you find the solution quickly. Blessings, charity

Replied by Orh
(Ten Mile, Tn)

TONEY,,,, ORH here, had the same problem some 12 years ago and was told I needed a knee replacement. Instead, I went to Progressive Medical Center in Atlanta and got an Ozone shot in my knee. Get a shot every 3 years or so and no pain.



What is an ozone shot?


GWEN,,,,,, ORH here, look up on the internet. Tn will not allow MD's to use, thus you will have to go to Ga. I was told 12 years ago that right knee was bone on bone and I needed a new knee. Instead, I got an ozone an ozone shot in Atlanta. Now I get one every 3 or 4 years from Dr. Adams in Ringgold, Ga. I have my own medical Ozone generator and can give my own shots now. I would not try in the spine nor neck because of nerves.

I breath ozone bubbled through olive oil . You cannot breath ozone alone, least it will kill you. I do put it in my ears and nose. I put it up my fanny and drink ozonated water. I have an ozone suit that I wear in my sauna to get it in my body transdermally. Medical folks lie when they say you can not regrow joint cartilage, but they lie about lots of stuff to make $$$$.


Apple Cider Vinegar
Posted by Mike C. (Zephyrhills, Florida) on 02/04/2017

I just wanted to add my name to the list of apple cider vinegar users that have had remarkable results. I've been using ACV for the past 3 months twice a day. Within 5 days the swelling in both my knees went down. My only set back was when I walked too much. I was feeling so good I over did it. After three or four days rest ( no long walks) I have been able to increase my every other day distance to 3 miles with no swelling! This is helping me to lose a few pounds and should further reduce the pressure on my knees. I have two words of advice, #1 try it as if it was a prescribed medicine. Some people I spoke with were concerned of the taste, not me. #2 buy the organic mother type at the grocery store it's half the price of supplement stores. Best wishes to all!

Replied by Annon

My co worker has been rubbing the apple cider on his knees a couple time a day and has had wonderful results. Doctor actually wanted to do surgery, because his knees hurt him so bad. He swears by this rubbing it on his knees.

Apple Cider Vinegar
Posted by Laura (Orange County, Ca) on 10/23/2015

Arthritis in Knee:

I put ACV in homemade organic chicken soup. After one bowl of it my knee stopped aching. ACV is amazing stuff.

Apple Cider Vinegar
Posted by Maria D (New York, Ny) on 06/04/2010

I started taking Organic Raw ACV just this week and already have noticed that my knee pain has gone away. Just last week I was holding on to the banister for support when going up the stairs and today I realized I didn't need support, that the knee pain was gone. As for weight loss, nothing yet to report, but it's only been 4 days and my monthly friend is due any day now, so kind of hard to tell. I have noticed though a decrease in appetite and getting full a lot quicker. As for the taste of ACV, well I was hooked on GT Dave's Raw Kombucha tea for a while so it wasn't much of a taste difference switching to ACV. I now prefer ACV with water because it is not carbonated and it is just way cheaper than Kombucha tea. I mix 2 TBSP of ACV in 8oz water with 2 TBSP of agave nectar first thing in the morning and again at bed time. I might sneak in another serving while at work. Anyway, I read from some reviews that the weight loss is a gradual process, so don't expect it to happen over night. I would just be happy to lose the belly bloat, to be honest, which I happen to think is slowly taking place.

Replied by Ian
(Sanford, Fl)

Hyaluronic Acid helps with knee pain. Has anyone tried this ? Maybe ACV with a Hyaluronic acid supplement might be the magic combo. Ian.

Replied by Richard

A company from Isreal called CartiHeal has something called Agili-C. It is like scaffolds, for regenerating cartilage in knees. They just got 4 patents this month, clinical trials there in Israel though. Hope the AMA allows this to happen, as real cures are forbidden-

Replied by Sandy
(Naperville, Il)

I have been taking Apple Cider Vinegar for my knee pain for the past 7 years, my knee pain did not come back till recently. I lost lot of weight and people are telling me that I am looking much older than my age. My knee pain is back though I am continuing to take acv. Now I want to stop taking acv. Need help, since I am unable to go for my walks. Sometimes it pains sometime I am able to walk.

Replied by Mama To Many

Dear Sandy,

Well I say, “Boo, ” to those who say you look older having lost weight. They are probably just jealous. Weight loss, unless it's too much, should help your knees to have less stress.
some things to try for your knee pain...

You can get a special knee pillow to keep the knees aligned while you sleep, which should reduce stress on them.
you could try “Stoppain” a roll on menthol pain reliever. I love it and use it on my neck with much relief. Don't buy generic. It has much less menthol.

You could try rubbing castor oil into you knee at bedtime.

Finally. Beware of sugar. I find that sugar really aggravates pain for me.

Hope you find something to help so you can walk. It's so good for you when you can do it!


~Mama to Many~

Replied by Gertjr

Mama to Many, I second your comment on sugar causing pain. It also triggers hot flashes.

Apple Cider Vinegar
Posted by Rhall7339 (Warner Robins, Georgia, Usa) on 05/25/2010

Hello, I visited the website two days ago and used the ACV soaked towel remedy to help with a sore knee. The pain went away, but the swelling persisted and I ended up having to take ibuprofen anyway. I began using a knee brace the next day, and when I took it off last night I had little red bumps all over my knee. I thought the bumps were irritation caused by the brace, but this evening they have reappeared, and I have not used the brace today. Does anyone know if ACV can cause a rash as a side effect? I certainly hope not, because I would like to continue using it for other things. I tried doing some research on ACV, but my searches keep coming up without helpful information. Thanks for your help!

Replied by Spruce Moose
(Logan, Utah)

It is possible that ACV caused your rash. That is not necessarily a bad thing. Consider that rashes are very common during rapid detoxification. I have seen this many times. It is likely that the ACV caused rapid detox. Consider using less ACV to start, but I'd stick with it and give it some time. ACV is the 3rd most popular remedy on this site. Be sure to use Organic Apple Cider Vinegar.

Replied by Sara
(New York)

Hello, ACV is acidic so it would cause the bumps on your skin. Try watering it down.

Apple Cider Vinegar
Posted by Diane (Irvington, Nj, Usa) on 05/20/2010

I suffer with knee pain. I tried rubbing vinegar on my right knee. The pain has gone away.

Apple Cider Vinegar
Posted by Mommy2 (Atlanta, Ga, USA) on 08/25/2009

My husband has been bothered with a nagging knee pain for years now. He knows he needs to have surgery, but keeps putting it off. He had the worst flare up, I've seen him have and we've been married for 12 yrs. The pain was so tremendous he could hardly walk and you could see the pain all over his face. I've been a believer in ACV for years now, but it takes more convincing for him. After he'd fallen asleep, I took a hand towel and saturated it in ACV, wrapped it around his knee and wrapped saran wrap around it to hold in place. He slept with it on all night and could not believe his knee was 99% better when he woke up. That's been about a month ago now and he hasn't had anymore flare ups!!!

I love this site and always refer to it for cures. I also make sure to tell friends and family too!!!

Replied by Julia
(Bryson City, Nc)

regarding the ACV putting it on the knees. Will this burn the skin in any way? thanks, julia

Replied by Talia
(Redondo Beach, California, Usa)

Hi Julia, Apple cider vinegar can cause a burn-like reaction on the face if you apply it straight (without diluting it) for more than 10 minutes because the face is delicate. But I've never had any problems when I have applied it to other parts of the body undiluted. However if you have a scab in the area, acv may irritate it.

Replied by Joyce
(Joelton, Tn.)
509 posts

Hello Mommy2,

Sorry your husband has so much trouble with that painful knee, but glad that you have learned the wonders of ACV to counteract the pain. If 1 treatment of ACV overnight made so much difference in the pain, continue it instead of considering surgery. My personal motto is, "if it works, don't let nobody fix it or cut on it or replace it". Any surgery anywhere is going to cause scar tissue to form and scar tissue doesn't function normally.

One other thing I suggest for that painful knee is MSM which is something our body needs to function properly. I started taking it l5 or more years ago and still sing its praises. You really aren't aware that it is doing anything until it suddenly hits you that the weather has changed (increased pain with weather change is why people with arthritis pain are so good at predicting rain or snow) and you aren't getting that confounded pain you are so used to getting at that time. To find out what this stuff, just type MSM in the search window and have fun reading. Seems it has some antiflammatory as well as cell regeneration effects. It is a whole lot cheaper and less] painful than surgery.

Replied by Joyce
(Joelton, Tn.)
509 posts

To Julia from Bryson City, Nc. and all others with questions concerning burning with ACV:

Hi Julia,

I have used regular strength apple cider vinegar on myself and family with no damage to the skin even when left on overnight (as Mommy2 said she did on husband's knee).

However I once ran upon and bought apple cider vinegar that was 10% acetic acid, which means it was twice the normal ACV strength. If you find you have the double strength, I would definitely recommend using l/2 ACV and l/2 water to reduce it to normal strength.

Apple Cider Vinegar
Posted by Leighgail (St Louis, MO) on 06/03/2009

I have really bad knee pain in both knees. First it was the meniscus and this was treated with my chiropractor about a year and a half ago with great success. I was doing fine until I twisted my right knee and because I put all my weight on my left knee for a couple months, now it is bad too. I have been seeing my chiropractor again, but I am not getting the results like before. Does anyone have any suggestions what I can do or use for the pain and discomfort? I haven't been exercising because of the pain. I have read about ACV. Does it really work and if so, how much, how often? If not ACV, is there anything else that will work? Any suggestions will be greatly appreciated. Thank you for reading my posting.

Apple Cider Vinegar
Posted by Virgina (Highland Ranch, Colorado) on 09/29/2007

I had chronic cough for 6 years. I have been in Jewish Medical Center in Denver for many tests but the conclusion is nothing wrong with me. Every time I catch cold and it make me cough for three or four months. In August 17, 2007, I search for chronic cough remedy and stumble in to this site. I start taking ACV and honey the same day. The cough stopped the third days. I had surgery for my both knees, and the pain is constant. The ACV stop knee pain after the fourth day I take ACV. It's unbelievable. The cough does not go away completely. The ACV cure my cough about ninety percent. After suffer so many years, I am happy with the result. I still have to take ACV every day. Thank you for all of you who post your experience at the site.

Replied by Kuper
(Los Angeles, Ca, Usa)

Reply to Virgina from Highland Ranch, Colorado

This is a reply to the cough that won't go away. My wife uses a old remedy for our kids when they get a cough and it works wonders. Use a red onion and cut it up, put it in a bowl then pour honey all over it. Let it sit about 12 hours in the fridge and you will see that it has created a liquid of honey and onion juice. Take a spoonful in the morning and night. Do not eat the onions, just the juice. sometimes we add raw garlic pieces. Also once I had severe bronchitis and it cured that. This remedy can be done also with turnip which works fantastic as well. This remedy may cure your cough for good.

Good luck, Kuper

Replied by Catherine
(Wellington, New Zealand)

Reply to Kuper, your remedy put me in mind of my mother-in-laws cough-mixture recipe (they mostly made their own remedies in the 30's) For coughs.. Hollow out a turnip or swede (rutabaga) and fill with honey or brown sugar. Leave until liquid is black and syrupy (I'm not sure how long this took but probably at least a week) Take a spoonful 3x day. I used to think it probably fermented and it was the alcohol that made it effective, but obvously there was more to it. Cheers

Apple Cider Vinegar
Posted by Jan (Willowick, OH) on 07/24/2007

I have been using ACV in a tonic called Jogging in a Jug and literally within 24 hrs my knee, hip and shoulder pain have completely disappeared! I have been struggling with my shoulder pain for 12 yrs due to a car accident and my knee and hip pain for the last 2 yrs. What a miracle. I have told everyone I know about this tonic and they are all giving it a try!

Here is the recipe:

1 c organic ACV
1 c organic white grape juice
2 c organic apple juice

Mix all together. Take 1-2 oz daily before a meal. Keep refrigerated.

I didn't care for the tast at first, but now I love it. I had to plug my nose for the few days but now I can drink it just fine. My energy levels are back and I am sleeping more soundly at night. I love this stuff!!

Good Luck!

Apple Cider Vinegar
Posted by Roger (Fairless Hills, Pa) on 07/07/2007

The ACV remedy using 1/2tsp of Baking Soda, 2 tbsp of ACV (_____s) and 4 oz of water does a great job of relieving the acid reflux I was suffering from. At first I was a little skeptical but it works...and works quickly. Additionally, when I can't use it, a Granny Smith apple helps relieve it but not as good. I was on Protonix for almost a year prior to trying ACV, this is a much better solution. I have recommended the site and remedy to many others. Side effect or coincidence? I noticed about 2 weeks after taking ACV that the pain I have had in my knees (had about 2yrs) was also relieved. I had been suffering with pain in my knees every evening to the point I had put a 'neck' pillow under them to help relieve it by slightly bending them...not any longer!:) Thanks Ted!!!

Apple Cider Vinegar
Posted by Len (London, Ontario, Canada) on 03/25/2007

I tried ACV to help releive my gout on my right foot big toe, the pain was getting worse I found the earthclinic web site read the reports on the use of ACV for gout and decided to try it to my suprise it has worked after taking for 1 week 2 tbl mixed with water 3 times a day after my meals, after taking ACV for just 2 days I noticed the pain was not as bad I also noticed that my right knee that I have had problems with for over 8 months was getting better I can now bend my knee fully again I thought my knee was done & was about to see a doctor about it, & on top of that my blood preasure was slightly high is now well within normal range. I cannot belive that the medical profesion does not know about this, all the wasted time & money spent on on these problems can be solved with a simple remedy ACV. Many thanks to earthclinic web site & ACV. Len from London Ontario

Replied by Ladyliza
(Granada Hills, Ca)
33 posts

There is no money in it to be had with the medical industry. When we are sick, it makes money for them. FDA salaries are paid by private industry.. mostly the drug companies, not taxpayers.

Apple Cider Vinegar
Posted by Pamela (Midlothian, Virginia) on 03/24/2007

I have had joint pain in my hip and knees for years after a car accident..I had a total hip replacement in May of 2006 because the pain was so bad. I thought I may have to have my knee replaced also. A friend told me about ACV and how it helps your joints I have made a cocktail with ACV daily, I am so amazed I am totally pain free. I noticed a difference in two days.. I no longer take tons of aspirin or anti-inflammatory drugs. I save so much money now and my liver and kidneys are better off..It truly is a miracle in a bottle.