15 DIY Home Remedies for Knee Pain

1. Turmeric
Turmeric is a time-tested Ayurvedic remedy for knee and joint pain. It reduces inflammation, and its active component is curcumin, which contains anti-oxidants that keep the body healthy and heal knee pain.


Process:

• Mix 1 teaspoon of turmeric powder and 1 teaspoon of raw honey into a glass of warm milk.
• Drink daily to reduce the pain.
• Or Use turmeric powder in your cooking.
• Or Take 250-500 mgs of turmeric supplements thrice a day. Consult doctor for dosage as it interfere with certain medications such as blood thinners.

2. Cayenne

Cayenne pepper has a compound called capsaicin, which has natural analgesic or pain – relieving properties.


Process:

• Melt ½ cup of coconut oil.
• Stir in 2 tablespoons of cayenne pepper.
• Apply to knee and leave on 20 minutes.
• Rinse with water.
• Repeat 3 times daily.
• Do not apply to broken skin or open wounds.
• Or you can also use capsaicin cream on the affected area.

3. Ginger

Ginger has anti-inflammatory properties that help to relief the pain of osteoarthritis.


Process 1:

• Fill the cup with boiling water.
• Stir in a teaspoon of dried ginger root powder or few fresh raw ginger pieces.
• Let steep for 10 minutes and strain.
• Add lemon juice and honey.
• Drink regularly to get relief from pain.
• Use ginger in your cooking or eat ginger candies.

Process 2:

• Mix equal quantities of ginger, turmeric powder, and fenugreek powder.
• Eat 1 teaspoon in the morning and one at night.
• Repeat daily.

4. Epsom Salt

Epsom salt has magnesium sulfate, which relieves knee pain.
Process:

• Add 2 cups of Epsom salt to warm bath water.
• Soak for 15 minutes.
• Repeat daily.

5. Mustard Oil and Garlic Massage

This will reduce inflammation, improve circulation, and relax muscles. It soothes the inflamed muscles and heal the knee pain
Process:

• Heat 2 tablespoons of mustard oil.
• Mince a clove of garlic and add it to the oil.
• Cook over low heat for 3 minutes.
• Let cool 5 minutes.
• Apply this warm oil to knee and massage gently.
• Follow this regularly to get relief.

6. Coconut Oil

Coconut oil has anti-inflammatory properties.
Process:

• Melt ½ cup of coconut oil.
• Apply lukewarm oil on affected area by massaging gently.
• It helps to improve blood circulation and reduces the pain.

7. Fenugreek Seeds

Fenugreek seeds relieve pain and reduce inflammation.
Process:

• Roast a handful of fenugreek seeds.
• Allow them to cool.
• Crush or blend them into a fine powder.
• Mix 2 teaspoons of fenugreek powder with water to make a paste.
• Apply to knee and leave on few hours or overnight.
• Rinse with water.
• Repeat daily to treat knee pain.

8. Apple Cider Vinegar and Honey

Apple cider vinegar contains magnesium, phosphorus, calcium, and potassium, all of which help to strengthen joints and reduce pain, stiffness, and inflammation. Honey relieves pain and reduces inflammation.
Process:

• Mix 2 teaspoons of raw honey and 2 teaspoons of apple cider vinegar into a glass of water.
• Drink 3 times daily.

9. Cinnamon and Honey

Cinnamon reduces inflammation and relieves knee pain.
Process:

• Mix ½ teaspoon of cinnamon powder with 2 tablespoons of honey.
• Massage into knee and leave on 30-60 minutes.
• Rinse with water.
• Repeat daily to get relief from the pain and inflammation on knees.

10. Garlic

Garlic has anti-inflammatory property that reduces inflammation and relieves pain and stiffness.

Process:

• Apply garlic oil to your knee and massage until completely absorbed.
• Repeat 3 to 4 times daily.
• Or Use garlic in your cooking.

11. Carom Seed

Carom seeds reduce inflammation with its anti-inflammatory property and relieve spasms and cramps.
Process:

• Add 1 teaspoon of carom seeds to cup of lukewarm water.
• Stir well and drink daily.
• Or, massage knee 3 times a day with carom seed oil.

12. Steam

Steam reduces inflammation and relaxes stiff joints.
Process:

• Use the sauna at your local gym.
• Or, close all the windows and doors in your bathroom and run hot water to fill the room with steam.
• Sit in the steam for 20 minutes.
• Repeat regularly.

13. Healthy Diet

• Eat fresh fruits like kiwi, mango, grapefruit, papaya, etc. and vegetables such as cauliflower, Brussels, sprouts, etc.
• Drink tart cherry juice daily.
• Drink 8-10 glasses of water daily.
• Eat calcium-rich foods like milk, eggs, and meat.

14. R.I.C.E.

RICE stands for rest, ice, compression, and elevation. Avoid putting weight on your knee for 24-48 hours. Apply an ice pack wrapped in a towel, leave it on for 20 minutes, then take it off for 20 minutes and repeat. Wrap the knee in an elastic bandage and elevate it.
15. Exercises

Do these exercises regularly to prevent knee injuries and to recuperate from them.
Hamstring Stretch:

• Lie on your back and raise your right leg.
• Lace your fingers around the back of your calf, just below the knee.
• Slowly straighten your leg until you feel a stretch in the back of the thigh.
• Hold for 20 seconds and repeat for other leg.
• Repeat 3-5 times for each leg.

Quadriceps Stretch:

• Stand and hold onto the back of a chair.
• Raise your right heel until it touches your right buttock.
• Hold it with your hand and press until you feel a stretch in the front thigh.
• Hold for 20 seconds.
• Repeat 3-5 times for each leg.

Calf Stretch

• Stand 2-3 feet from the wall. Lunge your right leg forward by bending slightly.
• Keep your left leg straight with the heels on floor and toes pointing forward.
• Take the support of wall with your hands until you properly stretch the left calf.
• Hold for 20 seconds and repeat the same with left leg bent and right leg straight.
• Follow this regularly to get relief.

Hip Extensor-Strengthener
It helps to strengthen hip muscles.

• Lie on your stomach.
• Loosely lock your right knee and raise your right leg 8 inches off the floor.
• Hold for 10 seconds and repeat 10 times.
• Repeat 10 times with other leg.

Hip Abductor-Strengthener
This exercise strengthens the muscles at the outside of the thigh

• Lie on your left side with your head resting on your left arm.
• Tighten the right thigh and lift your right leg 8 inches off the floor and hold 10 seconds.
• Repeat 10 times with each leg.

Inner Thigh Strengthener

This exercise strengthens the muscles on the inside of the thigh

• Lie on your left side and support your head on your left hand.
• Bend your right knee slightly and rest it on the floor in front of your left leg.
• Tighten the left thigh and raise your left leg 8 inches off the floor and hold 10 seconds.
• Repeat 10 times and switch to other leg and repeat the same.

Quadriceps Strengthener

• Lie on your back with your right leg straight and your left knee bent.
• Lock your right knee and lift your right leg 8 inches off the floor.
• Keep the knee loosely locked and hold 10 to 20 seconds.
• Repeat 10 times.
• Switch to other leg and repeat 10 times.

Tips for Preventing and Reducing Knee Pain:

• Avoid running after injury.
• Walk on flat, soft surfaces, but avoid hills and shifty surfaces like sand.
• Walk or jog more slowly, especially when going downhill.
• Vary your physical activities in order to cross-train muscles so they won’t wear out from repetitive strain.
• Always stretch thoroughly before working out. Do some exercises to strengthen knees.
• Take over-the-counter painkillers like aspirin or ibuprofen in doses listed on packaging or as recommended by a doctor.
• Heat exacerbates inflammation, avoid heat for up to 72 hours after a knee injury.
• Massaging will improve circulation and help to loosen muscles and tissues that put strain on the knee.
• Maintain a healthy weight to avoid putting excessive pressure on the knees.
• Get plenty of sleep and avoid stress.
• Use knee braces to support injured knees. They give relief from knee pain and swelling. It provides adequate support and protection to the knee by restoring the strength and flexibility of the knee joint.
• Massage your knees with a mixture of oils, such as rumatone gold, lavender, castor oil, olive oil, and marjoram, to improve flexibility and relieve pain.
• Apply a mixture of sandalwood, chamomile, lemon, and grapefruit oil to your knees on a regular basis.

If the pain is unbearable, pain with fever, unable to flex and extend the knee, knee swelling, unable to bear the weight on the knees then consult your doctor (Orthopedic) for immediate medical attention.

i hear a lot of guys looking down on the hip abductor & adductor machines but i use them a part of my warm up on leg days. its like warming up the rotator cuff except for legs.

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Originally Posted by DethKlok

i hear a lot of guys looking down on the hip abductor & adductor machines but i use them a part of my warm up on leg days. its like warming up the rotator cuff except for legs.

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but they sure like to look at those machines when you have a chica using them! HA!. No really, if they help you who gives a fuq what anyone thinks?

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Originally Posted by BABY1

but they sure like to look at those machines when you have a chica using them! HA!. No really, if they help you who gives a fuq what anyone thinks?

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LOL the ladies do make that machine sexy dont they :)~

Quote:

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Originally Posted by DethKlok

LOL the ladies do make that machine sexy dont they :)~

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lol, i put a towl over me on thos machines. I dont like attention like that and Fuzo surely doesnt...for me that is

Quote:

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Originally Posted by BABY1

lol, i put a towl over me on thos machines. I dont like attention like that and Fuzo surely doesnt...for me that is

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shows you got class

Quote:

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Originally Posted by DethKlok

shows you got class

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yes that's me:).

Quote:

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Originally Posted by DethKlok

i hear a lot of guys looking down on the hip abductor & adductor machines but i use them a part of my warm up on leg days. its like warming up the rotator cuff except for legs.

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i do the same thing and they are added into my program as a strength focus movement as well here and there

Quote:

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Originally Posted by BABY1

lol, i put a towl over me on thos machines. I dont like attention like that and Fuzo surely doesnt...for me that is

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i dont i let the boys hang out of my short shorts. i have no shame lol. i stay covered up for real but i thought that was pretty funny and 99% of the ladies in my gym have zero class then you will see them post or ***** about everyone starring at them. like you if they only had half the class they would have zero issues to complain about. then again the complaints are just a front because they are all nasty skanks

Gotta try those my right knee is always in pain thanks baby