Knee Pain Relief : 7 Home Remedies and 7 Yoga Poses

Knee pain is one of the major concerns that are faced by old people. The knees are one of the most important joints in the body and posture and body movements depend on it. However, when you do rigorous workouts and exercises the impact on the knees is much greater as compared to other joints in the body. This is because the knees bear the weight of the upper body.

Hence it is very easy to damage the knees. The knee joint is made up of tendons and ligaments and bones patella, femur and tibia. In cases of ligament tear, meniscus tears, tendinitis and runner's knee, it leads to immense pain.

These injuries can hamper the daily activities.

Knee Pain

In this article we talk about the various causes of knee joint pain and home remedies to treat them.

Symptoms of Knee Pain:

Symptoms of Knee Pain may be different in different people. The pain and its severity varies from person to person.

Symptoms of Knee Pain

The symptoms along with Knee Pain are:

  • Swelling and stiffness in the joint
  • Inflammation and redness
  • Crunching and bone noises while moving the joint
  • Inability to move the knees

Causes of Knee Pain:

There are various causes of Knee Pain. Here are some causes of Knee Pain:

Injuries to the knees:

The injuries of knee are basically related to the bones, cartilage and ligaments.

  • ACL injury: It is an injury related to one of the four ligaments which connect the shin bone to thigh bone. Hence, this type of injury is common in people who pay basket ball, soccer or sports which require sudden change in direction.
  • Fractures: The knee fractures are possible form of injuries. The knee joint involves three bones, the patella, femur and tibia. Moreover, the tiny bone like patella can also get fractured. The causes of fracture can be impact on the knees due to vehicle injury or any other types of injuries.
  • Meniscus gets torn:  The meniscus forms a thick cartilage which acts a shock absorber in the knees. Due to accident or stress there is injury in the meniscus. This leads to tearing of meniscus.
  • Bursitis: It is the inflammation of the sack surrounding the knee joint called the bursae.
  • Tendinitis:  In this there is inflammation in the tendons that leads to immense Knee Pain. Runners, skiers, cyclists and people involved in such sports have this issue.
    Causes of Knee pain

Mechanical problems related to knees:

Loose body: In some injuries or degeneration, there is breaking off of joints and cartilage, they float in the space of the joints. This is not much of an issue unless the body interferes with the knee joint movement.

Iliotibial band syndrome: This happens when the tissue present outside the hip to outer side of the knee becomes tight. It becomes tight in such a way that it runs against the outer portion of the femur. This problem is observed in distance runners and cyclists.

Mechanical problems related to knees

Dislocated kneecap: This is most common in injuries to the knees. The patella or knee cap slips out of place causing immense Knee Pain.

Hip or foot pain: If you have a condition in which you suffer from hip pain or foot pain, you may change the way you walk. In doing so however, there could be a lot of pressure placed on the joints. This indeed results in wrong posture and immense pain.


This disorder is an auto immune condition. In Rheumatoid arthritis , the synovium is attacked by the immune system of the body. The synovium is present in the lining of the membrane that surround your joints which includes the knees. Hence, this leads to inflammation of the joints. Hence the synovium thickens and destroys the cartilage and bones in the joints.

The joints  weakens and stretches. Therefore, the joint becomes weak.


There is also a genetic factor involved in causing rheumatoid arthritis. These genes make you prone  to environment factors. Bacterial and viral infections can trigger  disorder.

Home remedies for Knee Pain:

Aloe Vera for Knee Pain :

Aloe Vera is available in many forms. It has many health benefits.

Aloe Vera for Knee Pain

It has the following benefits:

Anti inflammatory property

Aloe Vera has no negative gastrointestinal side effects that are present in pain killers.

You should take it orally to relieve Knee Pain caused in osteoarthritis. However , there are not enough studies to ensure these treatments.

Boswellia for Knee Pain:

Boswellia is found in India . It is extensively used in alternative medicines. Studies have shown that Boswellia improves pain in the joints, stiffness of the joints especially in the knees. It provides Knee Pain relief .

Boswellia for Knee Pain

A safe dose of Boswellia is about 1 gm per day and doses above 1 gm affect the liver.

Eucalyptus for Knee Pain:

Eucalyptus extracts are used in topical treatment of Knee Pain.

It is used for arthritis associated with Knee Pain in aromatherapy. It relieves pain. you should dilute eucalyptus oil with carrier oil.

Eucalyptus for Knee Pain

Take 15 drops of oil and add it to 2 tablebspoon of almond or another carrier oil. Check for allergy before use. You can do so by taking a small amount of oil on the fore hand and if allergy develops after 24 hrs., stop the use.


Ginger is  used in kitchen. However, it is strong in flavor, it has anti inflammatory properties essential for pain relief. Ginger relieves pain in osteoarthritis , arthritis and in knee joint pain and muscles.

Researchers say that it can replace Pain killers in the future.


You can have ginger as ginger tea . Take 1 to 2 tablespoon of ginger and add it to 1 cup of boiling water and let the extract seep in the water. Drink this water for pain relief.

However, you should consult your doctor before increasing amount of ginger in the diet. It interacts with warfarin.

Thunder god vine :

Oriental medicine uses thunder god vine. It reduces inflammation and immune activity. This make sit suitable for treating immunological disorders.

Thunder god vine

It is used as a dietary supplement.  Thunder god vine is applied topically and it relieves Knee Pain by.

Turmeric :

Turmeric is a flavoring agent . It has anti inflammatory properties. Hence, it  relieves inflammation in Knee Pain.


You can have turmeric in the form of turmeric tea or turmeric milk. Take 1-2 tsps. of turmeric powder  and add it to one cup of boiling water . However for turmeric milk add turmeric to one cup hot milk.

Willow bark:

ancient medicine uses Willow bark for relieving pain. Hence it can also relive Knee Pain.

Willow bark

Although, the results are conflicting . It may not be good in some people. Its common side effects are:

Stomach upset
Increase in blood pressure
allergy in people who have aspirin allergy.
ulcers in the stomach.

You should consult a doctor before taking this  willow bark herb . This is because it interacts with blood thinners. Some people may also have allergy to Willow bark.

Yoga Stretches for Knee Pain:

Chair pose: 

Chair pose is a very easy pose. It stretches your spine and back and puts pressure on your legs and arms hence helps  as a joint exercise.

Chair Pose

You can do this pose in the following way:

Stand with your feet slightly apart and squat halfway. In easy words, you just pose as if you are sitting on an imaginary chair. Raise your arms straight up and be in this position for some while. Relax and repeat the chair pose 3 times.

Bridge pose:

This  yoga pose is a stress reliever.

Bridge Pose


Lie down on the floor on your back so that your hands are sideways, palms facing down. Then lift your hips and back up such that the strain is on your neck , back and your knees. You can hold this position as long as you possible.

Mountain pose:

It provides stillness, resilience and relaxed power and movable stability like the mountain, hence the name.

Mountain pose

How to do this pose?

Sit on the floor in a lotus position or by folding your legs. Then join your hands and them above your head. stretch the arms higher, so that the hips and thighs lift up. Stay in this pose for as long as you could and then relax.

Triangle pose:

This pose is best for beginners. This is because it is very easy to do and you can do this with low flexibility too.

Triangle pose

How to do this pose?

Stand straight with feet slightly wide apart. Then bend down sideways in such a way that your hands touch the toes of the feet.

However, it is important to stretch the muscles. Practice this pose for 5-10 mins for relief.

Corpse pose:

It is very easy and should be done after all the yoga.

Corpse pose

Just lie down quietly. Remove all the bondages such as belts, watch etc. Lie on your back side with feet slightly apart. Be in this position for 20 mins.

Helps reduce vaat dosha.

Surya namaskar:

Surya namaskar is a set of 10 different poses in it. These poses have great benefits for your body. It improves your posture and spinal heath is increase. Hence, if you practice this only 10 minutes everyday, you will notice that your pain vanishes gradually and your posture becomes right.


Child's pose:

It is deeply relaxing yoga pose called 'shishuasana'

Child Pose

How to do this pose?

Sit on your knees in such a way that heels touch the buttocks. Then bend down and keep your hands over your head. Keep your palms facing down.

It calms the nervous system and relieves stress.

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