Knee pain, a common ailment affecting people of various ages, can be attributed to multiple causes. Often, natural remedies offer effective pain relief and can potentially prevent the need for invasive surgeries.

Understanding the Root Causes of Knee Pain

• Arthritis: This condition leads to knee joint degeneration, increasing friction and pain, often accompanied by inflammation.
• Bursitis: Inflammation of the knee's fluid-filled sacs (bursae), leading to increased pressure and pain.
• Bone Spurs: Calcium deposits forming painful spurs due to nutritional imbalances or deficiencies.
• Strain and Overuse: Jobs or activities involving repetitive knee stress, such as carpet installation or running, contribute to knee deterioration.
• Excess Weight: Additional body weight places extra strain on knee joints.
• Improper Footwear: Shoes that misalign the legs, like high heels, or conditions like flat feet, can cause musculoskeletal imbalances leading to knee pain.

Natural Remedies for Knee Pain

Apple Cider Vinegar

Apple cider vinegar, the most popular remedy on Earth Clinic for knee pain, can be taken in water as a tonic and can help resolve pain from various sources. Apple cider vinegar helps to alkalize the body and reduce inflammation, reducing 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 an injury or sprain causes knee pain. 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 the skin to breathe between your apple cider vinegar applications.

Borax

A diluted solution of borax can reduce arthritis. 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. You can make a castor oil pack for acute knee pain and apply it to your knee with a heating pain.

1. Prepare the Cloth: Immerse a cotton or wool cloth in castor oil until it is saturated but not dripping. Alternatively, you can use an old white T-shirt folded into multiple layers for added thickness.
2. Apply the Wrap: Gently wrap the oil-soaked cloth around your affected knee.
3. Secure the Wrap: Cover the cloth with plastic wrap to hold it in place. Secure everything with an ace bandage to keep the wrap on your knee.
4. Leave Overnight: It's safe and effective to leave the wrap on your knee throughout the night.
5. Store for Reuse: In the morning, remove the wrap and store the castor oil cloth in a bag for future use. This wrap can be reused every night for several weeks. Refresh it with more castor oil as needed.
6. Prevent Stains: Since castor oil can stain, it's advisable to wear old pajamas and place a towel under your knee while sleeping. This precaution helps in case the wrap leaks, protecting your clothes and bedding.

Additionally, and less commonly known, 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 four 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 topical remedy particularly effective for knee pain caused by injury, swelling, or arthritis. To learn how to make a cabbage wrap, see this page. 

Collagen Supplements

Promotes joint health and may reduce pain and stiffness.

Omega-3 Fatty Acids 

Found in fish oil supplements, these can reduce joint inflammation.

Glucosamine and Chondroitin 

Commonly used to support joint health and alleviate arthritis symptoms.

Curcumin 

The active component in turmeric, is known for its anti-inflammatory properties.

MSM (Methylsulfonylmethane) 

Helps reduce joint pain and improve flexibility.

Foods to Include in your Diet to Reduce Knee Pain

Often, 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 benefits 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

Jumpstart your day with a delicious and nourishing smoothie designed to support your joint health, especially your knees. This easy-to-make recipe combines ingredients known for their beneficial properties for joints.

Ingredients:

• 1 cup of your preferred milk (options include almond, rice, or dairy)
• ½ of a frozen banana for a creamy texture
• 1 tablespoon of blackstrap molasses, rich in nutrients
• 1 tablespoon of chia seeds for an omega-3 boost
• 1 tablespoon of gelatin powder, great for joint health
• ½ to 1 teaspoon of turmeric, known for its anti-inflammatory properties
• 1 teaspoon of coconut oil for healthy fats

Instructions:

1. Combine Ingredients: Add all the ingredients into a blender.
2. Blend Until Smooth: Blend until you achieve a smooth, creamy consistency.
3. Serve and Enjoy: This recipe makes a robust and healthful breakfast or an excellent alternative for a nutritious meal. Savor this smoothie once a day for joint health benefits. If it agrees with you, feel free to enjoy it twice daily.

Pro Tip:

For an extra treat, prepare a double batch in the morning and refrigerate the extra portion. It thickens nicely, turning into a spoonable snack perfect for later.

Correcting Skeletal Issues

Addressing underlying skeletal problems like flat feet or poor posture can significantly reduce knee pain. Resources like "Pain Free" by Peter Escoque offer guidance for self-correction.

Your Experiences

Continue reading below to learn which natural remedies have helped Earth Clinic readers with knee pain. We invite you to share your experiences with natural remedies for knee pain. Your feedback is valuable in assisting others to find relief.