Knee Pain Treatment at Home

Written by Institute for Natural Medicine Staff

Medically Reviewed by Signe Poquette, ND

Published November 11, 2024
Last Updated November 11, 2024

Most of us don’t stop to consider how much we depend on our knees. Day in and out, they quietly support us, bearing the weight of our bodies without complaint. But an injury (and even regular wear and tear) can cause swelling and inflammation, complicating even simple movements like walking. As we age, recovering from these setbacks becomes more difficult.

Around 240 million people live with symptomatic osteoarthritis, making it one of the most common joint disorders.¹ Although medications and surgery are common solutions, they’re not the only options. Natural remedies and lifestyle changes can relieve knee pain, strengthen surrounding muscles, joints, and tendons, and help you get back to doing the things you love.

What causes knee inflammation?

Osteoarthritis can affect the hands, hips, and spine, but it most frequently strikes the knees.² Symptoms arise when cartilage cushioning the knee begins to weaken and break down. If inflammation goes unchecked, even routine movements can become painful. Soreness, stiffness, and swelling are signs of knee osteoarthritis (KOA).¹

Certain factors increase KOA risk. People who are overweight or have a family history of the disease are especially vulnerable. Women, particularly those over 60, are more susceptible than men.²

Sometimes, persistent knee pain and inflammation result from problems in other parts of the body—e.g., the hips or lower back.²

Pharmaceutical and natural remedies for chronic knee pain

In addition to surgical options, conventional treatments for knee inflammation may include nonsteroidal anti-inflammatory drugs (NSAIDs) and corticosteroid injections. While effective, both treatment options come with their own set of risks. NSAIDs can be harsh on the digestive system, causing stomach pain, heartburn, and ulcers. Long-term use raises concerns about kidney health, and for those taking blood thinners like aspirin, there’s a risk of bleeding.² Corticosteroid injections can elevate blood sugar (especially in people with diabetes).³ Pain and swelling are common at the injection site, along with a slight risk of infection.⁴

Several natural remedies have emerged as promising alternatives for knee pain and inflammation. These options provide a gentler approach, allowing patients to manage discomfort without the complications often associated with conventional treatments.

Foods targeting inflammation

Most anti-inflammatory diets aim to reduce chronic inflammation, centering on foods rich in polyphenols and omega–3 fatty acids (which tame inflammation) and minimizing processed and sugary foods.5 Vegetables, berries, nuts, cocoa, flaxseeds, olives, coffee, and tea all contain polyphenols. Good sources of omega–3 include cold-water fish, nuts, seeds, and eggs, as well as oils like olive, flaxseed, chia, rapeseed, and walnut.

Leafy greens are a powerhouse of nutrients, providing essential calcium and vitamin D for strong bones. Arugula, spinach, and kale have compounds that may block enzymes responsible for joint swelling and inflammation. Rich in vitamins C and K, cruciferous vegetables such as broccoli and Brussels sprouts support bone health and reduce inflammation. They also contain sulforaphane, a natural compound that may slow cartilage damage.⁵

The Mediterranean diet, known for its emphasis on nutrient-rich whole foods, is particularly beneficial for managing KOA symptoms. With plentiful fresh fruits, vegetables, whole grains, healthy fats, and lean proteins, the Mediterranean diet’s anti-inflammatory properties target joint pain and swelling. Research shows that following an anti-inflammatory eating plan like the Mediterranean diet can effectively reduce osteoarthritis symptoms and lower inflammation in 12 to 16 weeks.⁶

Herbs and spices

Curcumin (from turmeric) and ginger are powerful allies in the fight against inflammation.

Used in Ayurvedic medicine for centuries, curcumin supports both osteoarthritis prevention and treatment. OA patients who took 1,000 mg of curcumin daily for 4 to 16 weeks reported less pain and better physical function overall. To benefit, some research shows a longer curcumin regimen—12 weeks or more—is necessary.⁶

Ginger is full of medicinal phytochemicals (such as gingerol) that quell inflammation and oxidative stress. In one study, a daily dose of ginger for 6 to 24 weeks significantly decreased pain levels. What’s more: Taking ginger lowered inflammation markers (blood tests that measure proteins in the body to detect inflammation).⁶

Managing knee pain with exercise

Although knee osteoarthritis is a degenerative condition, a combination of aerobic, strength, and balance training can help manage symptoms and improve overall quality of life. The right kind of exercise may even reduce inflammation, slow cartilage and bone degeneration, and enhance mobility.⁷ Optimal KOA exercises are low impact, improving endurance and flexibility without putting too much strain on joints.⁸

Walking

Aerobic exercise offers a wealth of benefits for those with knee osteoarthritis—boosting fat loss, improving circulation, preventing muscle loss, and even supporting cartilage repair. It also helps build immunity and relieve pain. For people with severe KOA, low-intensity aerobic exercise is best, while individuals with mild cases may benefit from higher-intensity routines. Walking is particularly beneficial, as it not only boosts immunity in older women with KOA but also enhances quality of life and physical performance.⁷ Walking backward has been shown to significantly reduce pain and dysfunction while improving quadriceps strength and performance.⁷

Strength training

Often recommended alongside aerobic activity for people with KOA, strength-based exercises can improve function and mobility.⁷ For example, leg presses using elastic bands enhance lower-extremity function in women with KOA.⁹ One study showed that people who kept with an eight-week resistance training program experienced significantly less pain and significantly better physical function.¹⁰

Balance and mind–body training

Balance training can complement aerobic and strength routines by stabilizing motor functions and reducing the risk of falls. Water exercises are especially effective for enhancing physical function and quality of life, as buoyancy reduces pressure on the knees.⁷

Mind–body exercises like Tai Chi and yoga can considerably reduce pain, improve posture, strengthen muscles, and increase joint mobility.⁷

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Footnotes

1
Allen KD, Thoma LM, Golightly YM. Epidemiology of osteoarthritis. Osteoarthr Cartil. 2022 Feb;30(2):184-195. https://www.sciencedirect.com/science/article/pii/S1063458421008864
2
Hsu H, Siwiec RM. Knee Osteoarthritis. In: StatPearls. StatPearls Publishing; 2024. Accessed August 29, 2024. http://www.ncbi.nlm.nih.gov/books/NBK507884
3
Aleem AW, Syed UAM, Nicholson T, et al. Blood glucose levels in diabetic patients following corticosteroid injections into the subacromial space of the shoulder. Arch Bone Jt Surg. 2017 Sep;5(5):315-321.
4
Kamel SI, Rosas HG, Gorbachova T. Local and systemic side effects of corticosteroid injections for musculoskeletal indications. AJR Am J Roentgenol. 2024 Mar;222(3):e2330458. https://doi.org/10.2214/AJR.23.30458
5
Fragoulis A, Laufs J, Müller S, et al. Sulforaphane has opposing effects on TNF-alpha stimulated and unstimulated synoviocytes. Arthritis Res Ther. 2012 Oct 27;14(5):R220. https://doi.org/10.1186/ar4059
6
Mathieu S, Soubrier M, Peirs C, Monfoulet LE, Boirie Y, Tournadre A. A meta-analysis of the impact of nutritional supplementation on osteoarthritis symptoms. Nutrients. 2022;14(8):1607. https://doi.org/10.3390/nu14081607
7
Zeng CY, Zhang ZR, Tang ZM, Hua FZ. Benefits and mechanisms of exercise training for knee osteoarthritis. Front Physiol. 2021;12:794062. https://doi.org/10.3389/fphys.2021.794062
8
Osteoarthritis of the knee: what can you do to strengthen your knees? InformedHealth.org. Cologne, Germany: Institute for Quality and Efficiency in Health Care. Updated May, 2024. https://www.ncbi.nlm.nih.gov/books/NBK544978
9
Chang TF, Liou TH, Chen CH, Huang YC, Chang KH. Effects of elastic-band exercise on lower-extremity function among female patients with osteoarthritis of the knee. Disabil Rehabil. 2012;34(20):1727-35. https://doi.org/10.3109/09638288.2012.660598
10
Rosada M, Speciali D, Dias de Oliveira FB, et al. Eight weeks of a lower limb resistance training protocol and gait performance in patients with symptomatic mild to moderate knee osteoarthritis. J Orthop Sci. 2024 Jul;29(4):1037-1045. https://doi.org/10.1016/j.jos.2023.07.007

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What causes knee inflammation?