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Natural Remedies for Knee Pain: Relieve Inflammation and Restore Mobil

| Modified on Apr 06, 2025
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Apple Cider Vinegar

Knee pain is one of the most common mobility issues experienced by adults of all ages. Whether it stems from joint degeneration, overuse, inflammation, or minor injuries, managing it naturally can prevent further damage and support long-term healing. Here, we’ll explore holistic remedies for knee pain that address inflammation, cartilage repair, and muscular imbalances.

Common Causes of Knee Pain

  • Osteoarthritis: Wear and tear on the knee joint that causes cartilage breakdown.
  • Tendonitis: Inflammation of tendons from overuse or repetitive strain.
  • Bursitis: Fluid buildup around the joint, often due to kneeling or injury.
  • Meniscus Tears: Cartilage damage from twisting or trauma.
  • Muscle Weakness: Poor glute and quad strength increases knee strain.

Top Natural Remedies for Knee Pain

1. Boswellia Serrata

Boswellia, also known as Indian frankincense, is one of the most effective herbs for reducing joint inflammation. It works by inhibiting the enzyme 5-lipoxygenase, which triggers pain-producing leukotrienes.

Suggested Dose: 300–500 mg standardized extract, taken 2–3 times daily with food.

2. Collagen Peptides + Hyaluronic Acid

Hydrolyzed collagen supports joint and cartilage repair. When paired with hyaluronic acid, it also supports joint lubrication and comfort during movement.

Suggested Dose: 10–15 grams daily, stirred into a smoothie or coffee.

3. Comfrey Salve (Topical)

Comfrey contains allantoin, which stimulates cell regeneration and has anti-inflammatory effects. A comfrey salve can be applied topically to ease pain and support tissue repair.

Application: Apply to the knee 2–3 times daily. Do not apply to open wounds. Limit use to 10 days per month due to pyrrolizidine alkaloids.

4. Anti-Inflammatory Diet

Chronic inflammation makes joint pain worse. Transitioning to an anti-inflammatory diet can significantly reduce symptoms over time.

  • Eat more: Wild salmon, flaxseeds, bone broth, leafy greens, turmeric, ginger, berries.
  • Avoid: Sugar, processed meats, refined grains, and industrial seed oils (canola, soybean).

5. Magnesium and Potassium-Rich Foods

If you experience muscle cramps or tension around the knee, it may be a sign of electrolyte imbalance. Both magnesium and potassium are essential for muscle function and pain modulation.

Food sources: Blackstrap molasses, avocados, spinach, bananas, pumpkin seeds.

6. Movement Therapy

Many cases of knee pain are worsened by weak hip stabilizers and tight quadriceps. Incorporating gentle movement can realign mechanics and reduce chronic strain.

  • Glute bridges – 2 sets of 12 daily to strengthen hips.
  • Wall sits – Hold for 30–60 seconds to build quad strength.
  • Foam rolling – Use on IT band and quads to release tension.

7. Turmeric + Black Pepper

Curcumin, the active compound in turmeric, has powerful anti-inflammatory and antioxidant properties. Piperine from black pepper enhances curcumin absorption by up to 2,000%.

Suggested Dose: 1,000 mg of turmeric with 5–10 mg piperine daily, or use golden milk before bed.

8. Epsom Salt Baths

Magnesium sulfate baths can ease muscle tension and joint inflammation. A warm soak helps increase circulation and relieve stiffness in the knees.

How to Use: Soak for 20 minutes in a warm tub with 1–2 cups of Epsom salt, up to 3 times a week.

Optional Supplements That May Help

  • Glucosamine and Chondroitin: May help restore cartilage over time, though results vary.
  • MSM (Methylsulfonylmethane): Can reduce pain and swelling and improve joint function.
  • Vitamin D3 + K2: Supports bone strength and calcium absorption.

What to Avoid

  • Prolonged Sitting: Can lead to stiff joints and weakened glutes.
  • Worn-Out Shoes: Always wear shoes with good arch and ankle support.
  • High-Impact Exercise: Swap running or plyometrics for cycling, swimming, or brisk walking during flare-ups.

Conclusion

Effective knee pain relief often requires a multifaceted approach. By combining targeted supplements, anti-inflammatory foods, proper movement, and topical remedies, many people can reduce their reliance on medications or even avoid surgical intervention. Always speak with your healthcare provider before beginning a new supplement or protocol, especially if you have a chronic condition or take medication.

Have you tried any natural remedies for knee pain? Share your experience in the comments below to help others find relief!

Related Links:

Effective Natural Arthritis Remedies: Relief & Healing
Sports Injury Remedies
Ten Diet Tweaks to Lose Weight for Life!

The comments below reflect the personal experiences and opinions of readers and do not represent medical advice or the views of this website. The information shared has not been evaluated by the FDA and is not intended to diagnose, treat, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical concerns.
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Agili-C

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Posted by Richard (Nevada) on 09/12/2014
 ★★★★★

A company from Isreal called CartiHeal has something called Agili-C. It is like scaffolds, for regenerating cartilage in knees. They just got 4 patents this month, clinical trials there in Israel though. Hope the AMA allows this to happen, as real cures are forbidden-

Ankle Weights

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Posted by Ketomagic (Minnesota) on 07/24/2018
 ★★★★★

I just injured my knee and watched videos online about knee injuries. A holistic chiropractor said cortisone and NSAIDs destroy cartilage. He also said if you really had bone on bone, you can't walk and that cartilage can be regrown. He said to put 5 to 8 pound ankle weights on and swing your feet back and forth gently. Pulling the knee joint apart helps improve circulation and this better gets nutrients to the joint.

Apple Cider Vinegar

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Posted by Charlotte (Texas) on 05/02/2017
 ★★★★☆

I made an ACV wrap for my painful arthritic knee, and it did help lessen some pain, however, it sure does smell! The strong odor bothers me at times...

Apple Cider Vinegar
Posted by Bel1954 (New Mexico) on 04/10/2017 2 posts
 ★★★★★

I've been taking 1tbsp ACV in warm water for quite a few months now for my knee arthritis and feel great.. I want to add BS for added benefits... How much should I use?

Replied by Charlotte
(Texas)
04/22/2017

Osteoarthritis

Currently having chronic pain in right knee joint...was taking Aleve Liquid Gels, 2 to 3 per day...then doctor prescribed Celebrex(generic).. after 3 days, had swelling in legs...went back to Aleve. Have started ACV, 1 tsp. in 8 oz hot water with 1/2 tsp honey..3 days ago.....having severe pain in right knee now. Any thoughts? Thank!

Toney
(Atlanta)
07/03/2020

I am experiencing knee joint pain such as swollen inflammation of the knee joint. Knee stiffness on bone to bone friction.

Charity
(Faithville, Us)
07/07/2020

knit bone = comfrey or you could use castor oil packs on your knee. Knee problems could be coming from other parts of body out of alignment, John Bergman on youtube is the bone expert. If your gut health is off you won't absorb minerals for your bones. Phytic acid on grains and beans will take minerals out of your body. Dehydration is imbalance of water to correct mineral balance and can cause all kinds of pain and symptoms. Not sure why your knee hurts but hope you find the solution quickly. Blessings, charity

Replied by Orh
(Ten Mile, Tn)
07/04/2020

TONEY,,,, ORH here, had the same problem some 12 years ago and was told I needed a knee replacement. Instead, I went to Progressive Medical Center in Atlanta and got an Ozone shot in my knee. Get a shot every 3 years or so and no pain.

====ORH====

Gwen
(TN)
01/20/2021

What is an ozone shot?

ORH
(TEN MILE, TN)
01/21/2021

GWEN,,,,,, ORH here, look up on the internet. Tn will not allow MD's to use, thus you will have to go to Ga. I was told 12 years ago that right knee was bone on bone and I needed a new knee. Instead, I got an ozone an ozone shot in Atlanta. Now I get one every 3 or 4 years from Dr. Adams in Ringgold, Ga. I have my own medical Ozone generator and can give my own shots now. I would not try in the spine nor neck because of nerves.

I breath ozone bubbled through olive oil . You cannot breath ozone alone, least it will kill you. I do put it in my ears and nose. I put it up my fanny and drink ozonated water. I have an ozone suit that I wear in my sauna to get it in my body transdermally. Medical folks lie when they say you can not regrow joint cartilage, but they lie about lots of stuff to make $$$$.

===ORH===

Apple Cider Vinegar
Posted by Annon (Annon) on 02/08/2017
 ★★★★★

My co worker has been rubbing the apple cider on his knees a couple time a day and has had wonderful results. Doctor actually wanted to do surgery, because his knees hurt him so bad. He swears by this rubbing it on his knees.

Apple Cider Vinegar
Posted by Mike C. (Zephyrhills, Florida) on 02/04/2017
 ★★★★★

I just wanted to add my name to the list of apple cider vinegar users that have had remarkable results. I've been using ACV for the past 3 months twice a day. Within 5 days the swelling in both my knees went down. My only set back was when I walked too much. I was feeling so good I over did it. After three or four days rest ( no long walks) I have been able to increase my every other day distance to 3 miles with no swelling! This is helping me to lose a few pounds and should further reduce the pressure on my knees. I have two words of advice, #1 try it as if it was a prescribed medicine. Some people I spoke with were concerned of the taste, not me. #2 buy the organic mother type at the grocery store it's half the price of supplement stores. Best wishes to all!

Apple Cider Vinegar
Posted by Laura (Orange County, Ca) on 10/23/2015
 ★★★★★

Arthritis in Knee:

I put ACV in homemade organic chicken soup. After one bowl of it my knee stopped aching. ACV is amazing stuff.

Apple Cider Vinegar
Posted by Maria D (New York, Ny) on 06/04/2010
 ★★★★★

I started taking Organic Raw ACV just this week and already have noticed that my knee pain has gone away. Just last week I was holding on to the banister for support when going up the stairs and today I realized I didn't need support, that the knee pain was gone. As for weight loss, nothing yet to report, but it's only been 4 days and my monthly friend is due any day now, so kind of hard to tell. I have noticed though a decrease in appetite and getting full a lot quicker. As for the taste of ACV, well I was hooked on GT Dave's Raw Kombucha tea for a while so it wasn't much of a taste difference switching to ACV. I now prefer ACV with water because it is not carbonated and it is just way cheaper than Kombucha tea. I mix 2 TBSP of ACV in 8oz water with 2 TBSP of agave nectar first thing in the morning and again at bed time. I might sneak in another serving while at work. Anyway, I read from some reviews that the weight loss is a gradual process, so don't expect it to happen over night. I would just be happy to lose the belly bloat, to be honest, which I happen to think is slowly taking place.

Replied by Ian
(Sanford, Fl)
08/20/2013

Hyaluronic Acid helps with knee pain. Has anyone tried this ? Maybe ACV with a Hyaluronic acid supplement might be the magic combo. Ian.

Replied by Sandy
(Naperville, Il)
09/01/2020

I have been taking Apple Cider Vinegar for my knee pain for the past 7 years, my knee pain did not come back till recently. I lost lot of weight and people are telling me that I am looking much older than my age. My knee pain is back though I am continuing to take acv. Now I want to stop taking acv. Need help, since I am unable to go for my walks. Sometimes it pains sometime I am able to walk.

Replied by Mama To Many
(Tn)
09/02/2020

Dear Sandy,

Well I say, “Boo, ” to those who say you look older having lost weight. They are probably just jealous. Weight loss, unless it's too much, should help your knees to have less stress.
some things to try for your knee pain...

You can get a special knee pillow to keep the knees aligned while you sleep, which should reduce stress on them.
you could try “Stoppain” a roll on menthol pain reliever. I love it and use it on my neck with much relief. Don't buy generic. It has much less menthol.

You could try rubbing castor oil into you knee at bedtime.

Finally. Beware of sugar. I find that sugar really aggravates pain for me.

Hope you find something to help so you can walk. It's so good for you when you can do it!

Love,

~Mama to Many~

Replied by Gertjr
(Madison)
09/03/2020

Mama to Many, I second your comment on sugar causing pain. It also triggers hot flashes.

Apple Cider Vinegar
Posted by Rhall7339 (Warner Robins, Georgia, Usa) on 05/25/2010
 ★★★★☆

Hello, I visited the website two days ago and used the ACV soaked towel remedy to help with a sore knee. The pain went away, but the swelling persisted and I ended up having to take ibuprofen anyway. I began using a knee brace the next day, and when I took it off last night I had little red bumps all over my knee. I thought the bumps were irritation caused by the brace, but this evening they have reappeared, and I have not used the brace today. Does anyone know if ACV can cause a rash as a side effect? I certainly hope not, because I would like to continue using it for other things. I tried doing some research on ACV, but my searches keep coming up without helpful information. Thanks for your help!

Replied by Spruce Moose
(Logan, Utah)
02/28/2014

It is possible that ACV caused your rash. That is not necessarily a bad thing. Consider that rashes are very common during rapid detoxification. I have seen this many times. It is likely that the ACV caused rapid detox. Consider using less ACV to start, but I'd stick with it and give it some time. ACV is the 3rd most popular remedy on this site. Be sure to use Organic Apple Cider Vinegar.

Replied by Sara
(New York)
10/06/2020

Hello, ACV is acidic so it would cause the bumps on your skin. Try watering it down.

Apple Cider Vinegar
Posted by Diane (Irvington, Nj, Usa) on 05/20/2010
 ★★★★★

I suffer with knee pain. I tried rubbing vinegar on my right knee. The pain has gone away.

Apple Cider Vinegar
Posted by Mommy2 (Atlanta, Ga, USA) on 08/25/2009
 ★★★★★

Editor's Choice

My husband has been bothered with a nagging knee pain for years now. He knows he needs to have surgery, but keeps putting it off. He had the worst flare up, I've seen him have and we've been married for 12 yrs. The pain was so tremendous he could hardly walk and you could see the pain all over his face. I've been a believer in ACV for years now, but it takes more convincing for him. After he'd fallen asleep, I took a hand towel and saturated it in ACV, wrapped it around his knee and wrapped saran wrap around it to hold in place. He slept with it on all night and could not believe his knee was 99% better when he woke up. That's been about a month ago now and he hasn't had anymore flare ups!!!

I love this site and always refer to it for cures. I also make sure to tell friends and family too!!!

Replied by Julia
(Bryson City, Nc)
08/27/2009

regarding the ACV putting it on the knees. Will this burn the skin in any way? thanks, julia

Replied by Talia
(Redondo Beach, California, Usa)
08/27/2009

Hi Julia, Apple cider vinegar can cause a burn-like reaction on the face if you apply it straight (without diluting it) for more than 10 minutes because the face is delicate. But I've never had any problems when I have applied it to other parts of the body undiluted. However if you have a scab in the area, acv may irritate it.

Replied by Rob
(Kentucky)
08/20/2024
★★★★★

Apple Cider Vinegar Hot Compress for Arthritis –

You don't need fancy specialists and expensive drugs to help you deal with your arthritis. A few changes in your habits and some tried-and-true folk remedies can help just as much – at a fraction of the cost.

Try this effective arthritis treatment:

Mix 1 quart of hot water with 1 quart of apple cider vinegar. Cover sore areas with a compress made of a cloth soaked in this hot liquid and covered with a heating pad. Continue treatment for 30 minutes, and pain should be relieved.

From Weekly World News, December 9, 1997.

Replied by Rob
(Kentucky)
09/28/2024
★★★★★

I found these references to HOT APPLE CIDER VINEGAR WRAPS in old medical books.

Apple Cider Vinegar Hot Compress for Arthritis – You don't need fancy specialists and expensive drugs to help you deal with your arthritis. A few changes in your habits and some tried-and-true folk remedies can help just as much – at a fraction of the cost.

Try some of these effective arthritis treatments:

Mix 1 quart of hot water with 1 quart of apple cider vinegar. Cover sore areas with a compress made of a cloth soaked with this hot liquid a covered with a heating pad. Continue treatment for 30 minutes and pain should be relieved.

From Weekly World News, December 9, 1997.

LECTURES ON MASSAGE & ELECTRICITY IN THE TREATMENT OF DISEASE 5th Ed. by THOMAS STRETCH DOWSE, M.D. ABD., F.R.C.P. ED., page 404,1903.

In joint pain from sprain, rheumatism or gout, my mode of procedure is very simple, but efficacious; the joint is swathed (wrap in several layers of fabric) in flannels which have been wrung out of hot vinegar and water, and over this is placed a piece of very thin plastic sheet forms the moisture barrier. The poultice is allowed to set for ten minutes; after this the joint must be well extended and flexed some twenty times, and then masséed (massaged). This mode of procedure will be found very advantageous for the knee, shoulder, and elbow joints, but for the wrist and ankle joints the foot and arm bath are very convenient and useful. A joint which is too tender to bear movement or pressure before these applications will be comparatively painless after, and the opportunity should be taken to manipulate them freely. You must clearly understand that I do not advise the application of or massage to a joint in a state of acute inflammation, take the muscles of the forearm, for instance, after Colles' fracture. By massage the arm is restored to use in one third of the time that it would be if left to the ordinary modes of manipulation, and without the patient experiencing a tithe part of the pain.

Apple Cider Vinegar
Posted by Pat Spurgis (Melbourne, Florida) on 02/25/2008
 ★★★★★

Praise God This Works. Thank My GOD, And Thank You, I had a sence of tiredness and I have arthrits, an knee problems, bone on bone,(PAINFUL) I took 2tabs. ACV, 1.tesp.baking soda, plus I've been on lemon, [baking] soda (same dosage) and 1000uts of MSM I need some potassium, but it's much better.

Apple Cider Vinegar
Posted by Virgina (Highland Ranch, Colorado) on 09/29/2007
 ★★★★★

Editor's Choice

I had chronic cough for 6 years. I have been in Jewish Medical Center in Denver for many tests but the conclusion is nothing wrong with me. Every time I catch cold and it make me cough for three or four months. In August 17, 2007, I search for chronic cough remedy and stumble in to this site. I start taking ACV and honey the same day. The cough stopped the third days. I had surgery for my both knees, and the pain is constant. The ACV stop knee pain after the fourth day I take ACV. It's unbelievable. The cough does not go away completely. The ACV cure my cough about ninety percent. After suffer so many years, I am happy with the result. I still have to take ACV every day. Thank you for all of you who post your experience at the site.

Apple Cider Vinegar
Posted by Jan (Willowick, OH) on 07/24/2007
 ★★★★★

Editor's Choice

I have been using ACV in a tonic called Jogging in a Jug and literally within 24 hrs my knee, hip and shoulder pain have completely disappeared! I have been struggling with my shoulder pain for 12 yrs due to a car accident and my knee and hip pain for the last 2 yrs. What a miracle. I have told everyone I know about this tonic and they are all giving it a try!

Here is the recipe:

1 c organic ACV
1 c organic white grape juice
2 c organic apple juice

Mix all together. Take 1-2 oz daily before a meal. Keep refrigerated.

I didn't care for the tast at first, but now I love it. I had to plug my nose for the few days but now I can drink it just fine. My energy levels are back and I am sleeping more soundly at night. I love this stuff!!

Good Luck!

Apple Cider Vinegar
Posted by Roger (Fairless Hills, Pa) on 07/07/2007
 ★★★★★

The ACV remedy using 1/2tsp of Baking Soda, 2 tbsp of ACV (_____s) and 4 oz of water does a great job of relieving the acid reflux I was suffering from. At first I was a little skeptical but it works...and works quickly. Additionally, when I can't use it, a Granny Smith apple helps relieve it but not as good. I was on Protonix for almost a year prior to trying ACV, this is a much better solution. I have recommended the site and remedy to many others. Side effect or coincidence? I noticed about 2 weeks after taking ACV that the pain I have had in my knees (had about 2yrs) was also relieved. I had been suffering with pain in my knees every evening to the point I had put a 'neck' pillow under them to help relieve it by slightly bending them...not any longer!:) Thanks Ted!!!


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