10 effective home remedies for knee pain

knee pain – effective home remedies & expert physiotherapy

Many people overlook the importance of unrestricted movement—until knee pain sets in. This common issue may arise from injuries, sprained ligaments, tendonitis, osteoarthritis, or a dislocated kneecap. If left unaddressed, symptoms like stiffness, swelling, and pain can severely impact your mobility.

It’s important to address knee pain at the earliest, even in the initial stages, with effective home remedies and physiotherapy. Below, we explore common causes, home remedies, and the role of expert physiotherapy from Portea in managing and relieving knee pain.

common knee problems

• Osteoarthritis: Degeneration of cartilage in the knee joint causes stiffness and swelling.
• Knee Ligament Injuries: Damage to ACL, PCL, MCL, or LCL from sports, twists, or trauma.
• Meniscus Tears: Tearing of cartilage between thigh and shin bones, often from sudden movements.
• Patellar Tendonitis: Pain below the kneecap due to inflammation in the tendon.
• Bursitis: Inflammation of fluid-filled sacs around the joint, often from overuse or injury.

what are the possible causes of knee pain?

• Injury or Trauma: Sprains, fractures, or dislocations.
• Osteoarthritis: Gradual cartilage wear and tear.
• Rheumatoid Arthritis: Inflammation from autoimmune response.
• Tendonitis: Repetitive motion injuries causing tendon inflammation.
• Meniscus Tear: Twisting injuries that damage cartilage cushioning the joint.

10 natural home remedies to reduce knee pain

1. Tulsi (Holy Basil)
   Brew tulsi tea 2–3 times daily to relieve inflammation from arthritis or injury.
2. Epsom Salt Bath
   Soak your knees in warm water with a cup of Epsom salt for 15–20 minutes daily.
3. Ginger and Turmeric Tea
   Both ingredients offer anti-inflammatory relief; drink 2 cups daily.
4. Dandelion Leaves
   Rich in linoleic acid, dandelion supports tissue repair and eases rheumatoid pain.
5. Physical Exercise
   Low-impact workouts like walking or gentle knee exercises can reduce pain and stiffness.
6. Peppermint & Eucalyptus Oil
   Apply topically with a carrier oil for instant pain relief and a cooling effect.
7. Blackstrap Molasses
   Consume for calcium and magnesium to support joint health.
8. Weight Management
   Maintain a healthy weight to reduce pressure on knee joints.
9. Ice Packs
   Apply cold compresses for injuries to reduce swelling and numb pain.
10. Apple Cider Vinegar
    Drink diluted ACV or apply topically to help remove joint toxins and improve mobility.
11. Virgin Olive Oil
    Use raw olive oil for its anti-inflammatory benefits due to oleocanthal.
12. Cayenne Pepper
    Apply a paste or include in meals to benefit from capsaicin’s natural pain relief.

physiotherapy for knee pain – with portea

At Portea, we understand how knee pain can disrupt your daily life. That’s why we offer both home physiotherapy and online physiotherapy services to ensure you get the care you need, in the way that suits you best.

Home Physiotherapy

Our expert physiotherapists visit your home and provide one-on-one sessions tailored to your condition. The in-person approach includes:

• Strengthening and flexibility exercises
• Manual therapy and joint mobilization
• Heat and cold applications
• Personalized recovery plans based on in-home assessment

This ensures safe, guided recovery in a familiar and comfortable setting—perfect for those who prefer hands-on treatment.

Online Physiotherapy

Can’t accommodate in-person sessions? Portea’s online physiotherapy lets you consult with certified therapists via video calls. This convenient option includes:

• Real-time guidance for exercises
• Posture correction and activity monitoring
• Home setup evaluation for safer mobility
• Customized exercise routines you can follow at your own pace

Whether in person or virtually, our physiotherapy solutions are designed to reduce pain, restore mobility, and improve your overall joint health.

other services offered by portea

Portea is a trusted brand in home healthcare, delivering professional care at your doorstep. We also offer:

• Doctor consultations
• Nursing care
• Medical equipment rentals and sale
• Trained caregivers
  

With a focus on quality, convenience, and compassion, Portea ensures you receive timely and specialized care at home.

frequently asked questions (faqs)

1. How does physical therapy help with knee pain?

Physical therapy strengthens surrounding muscles, improves flexibility, and restores joint function, helping reduce pain and prevent further injury.

2. What are the common symptoms that indicate knee problems?

Pain, stiffness, swelling, restricted movement, and difficulty walking are key indicators of knee issues.

3. How is a knee problem diagnosed?

Through a physical examination, medical history, and imaging tests such as X-rays, MRIs, or CT scans.

4. What treatments are available for knee pain?

Treatment options include physiotherapy, pain-relieving medications, lifestyle changes, corticosteroid injections, and surgical intervention if needed.

5. How long does recovery from knee surgery typically take?

Recovery time varies but typically ranges from a few weeks to several months, depending on the procedure and the patient’s rehabilitation routine.