10 Home Remedies for Knee Pain

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Knee pain is common for people of all ages. There can be many underlying reasons for knee pain like mild ligament tear, too much strain on the knee, injuries, lack of physical activity, sprains, strains, sitting on knees for a long time and other significant health conditions like arthritis, gout and bone fracture.

Sometimes, too much pressure on the knees can also cause knee pain. A sudden workout without loosening your body can make your body less flexible, which can lead to knee pain.

If the pain is bearable and mild, it can be treated at home and will not require any significant health care. For minor knee injuries, physical therapy and certain home remedies may relieve pain. However, in major health complications, you might require surgery to fix the knee problems.

The blog will brief you about some home remedies for knee pain.

10 Natural Home Remedies for Knee Pain

Hot or cold packs

Hot or cold packs can help with knee pain. Heat applied to knee muscles help to loosen the joints and relieve pain. It also relieves muscle spasms. Make sure the heat is bearable and use it for not more than 15 minutes, as it can cause burns on the skin.

If knee pain is assisted with swelling, use a cold pack first until the swelling sets in and then switch to a hot pack.

Ice pack helps to reduce the blood flow to the injured area, thereby reducing inflammation and pain. Additionally, do not use an ice pack for more than 20 minutes as it can cause frostbite.

Massage therapy

Knee massages can help relieve knee pain. Massage therapy can be used as an additional treatment with other options. When you have less activity, the blood flow in the knees may reduce.

Massage therapy may help to improve blood flow and relieves pain. It also improves the flexibility of the muscles. However, be watchful when you give a massage for yourself.


Immobilisation techniques are used to prevent the knee from further damage. When there is swelling in the knee, the immobilisation technique can help with the pain. Keeping the knee elevated also helps to reduce pain.

Make use of the RICE method

RICE is rest, ice, compression and elevation. This method is useful when you have sprains or strains in your knee.

This method helps to heal quickly, eases pain and reduces swelling. Rest is important for your knee. When your knee has been overused, the body indicates to rest by signalling through pain.

Applying ice to the injured and swollen knee helps to reduce pain and inflammation. Compression to cover the injured area prevents further swelling. Elevation helps to reduce and relieve pain.

Stay physically active

Lack of physical activity also leads to pain. So, make it a habit to work out for at least half an hour a day. If you don’t find time to work out, you can make time to walk during your working hours. This help to improve the blood circulation in your knee and prevent pain.

Keep your weight under check

Another prominent reason for knee pain is overweight. Your knees bear half of your body weight. So, if you are overweight, it can cause knee pain. Keep your weight in check to prevent your knees from overloading.

Make use of shoes with cushioned insoles

The footwear you wear can also be a reason for your knee pain. So, when you choose your footwear, do not concentrate only on your fashion quotient but also on your knees.

There are many cushioned insole shoes available in the market. Choose your correct fit, so your shoes may not hurt your knees.

Perform yoga

There are many yoga poses available for knee pain. Choose the correct pose and learn from a professional to avoid injury due to wrong postures.

Avoid high-impact exercises

High-impact exercises can sometimes be harmful to your knees. You would not have been aware that your knees are hurting. So, stop for a while and check your knees. Take a break and then start with low-impact exercises.

Try acupuncture

Acupuncture is mostly recommended for knee pain. It is also cost-effective for knee pain. Acupuncture can have a short-term effect on knee pain and improves physical functioning.


Certain pain can be cured at home, but not all pain can be treated. If you have prolonged pain, visit your doctor immediately. If pain is caused due to any accidents, you cannot treat it at home and will require medical care.


What is the quick remedy for knee pain?

The quick remedy for knee pain will be the RICE method—rest, ice, compression and elevate.

Does knee pain go away?

Knee pain, most of the time, can be cured with home remedies, but if they persist, you might require medical treatment.

How can I stop joint pain?

Low impact exercises and physical activity reduces joint pain.

How long should knee pain last?

Usually, a knee pain lasts for about 1-2 days, depending on the injury or physical strain. Consult with your health care provider if the knee pain persists for more than a week.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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