Knee pain is often associated with old age. However, it can affect any age group depending upon certain factors like eating habits, weak muscles, wrong fitness routine, arthritis, and heavy weight lifting, etc. Nevertheless, the good news is that you can treat knee pain with proper exercise and natural remedies. Moreover, you can also avoid it by following the below-mentioned precautions.

Precautions to avoid Knee pain

Weight reduction

Whenever you walk, approximately 2-4 times body weight is passed on to knees. Hence, the heavy your body the more chances of knee pain. Overweight or obese people should try to lose weight to reduce or avoid knee pain. Slim or people with healthy BMI must see to it that their weight is in control and not much pressure transmitted on the knees.

protect the knees

Take precautions to protect the knees.

Select your shoes wisely

The right shoes help you to maintain the right leg alignment. Hence, you must always wear supporting shoes, which balance your body weight, keep your feet aligned, and minimize the pressure on your knees.

Avoid slouching

Your body gets off-center and puts pressure on your knees and other joints, when you slouch. Therefore, try to stand and walk straight always. Maintaining a straight body posture helps to reduce pressure on your knees and other muscles.

Natural remedies to treat Knee pain

In case you still suffer from pain in knees, you can treat knee pain with these effective natural remedies!

The lemon pain killer

Lemon contains citric acid which acts as a natural pain killer. In order to check its effectiveness just cut a lemon into two, immerse one-half into pure sesame oil and rub over the affected area for 8-10 minutes. Do it daily until the pain is gone.

The ice cube magic


Ice has the natural property of pain and swelling reduction hence, it is great to relieve knee pain. Wrap 4-5 ice cubes in a thick cotton kerchief or hand towel and gently press it on the painful area for 15-20 minutes.

knee wrap
TheraPearl Knee Wrap


It has inflammatory properties due to which it is capable of reducing knee pain. Just rub some ginger on the affected area for 10-12 minutes every day for a week or until the pain is gone. In case the cause of knee pain is a muscle strain or arthritis, you can eat some ginger in raw form.

Cayenne pepper and olive oil

Cayenne pepper has a component called capsaicin, which acts as a natural painkiller, which is quite helpful to treat knee pain. Add 2 tbsp cayenne pepper into3-4 tbsp olive oil and massage the affected area for 10-15 minutes.

Exercises to treat knee pain


1. Lie down straight on the floor or hard bed and stretch you’re both feet outward for 15-30 seconds. Bring your feet in the original position and pull your feet inward and keep there for again 15-30 seconds. In both, the position keeps your knee straight. Repeat this five times. Do these exercises two times a day.

2. Keep a towel or any small cushion under your knees and press the towel with your knees for 10-15 seconds.  Do this five times and three times a day.

knee exerciseImage from Pinterest

3. Lie down straight on the floor and rotate one leg in clockwise cycling motion for 10-15 times and now rotate the same leg in an anticlockwise motion 10-15 times. Now do these exercises with another leg. Repeat these exercises 2-3 times a day.

Above mentioned three exercises are quite effective and will help you to treat knee pain and curing the problem if it is not due to any injury.

knee pain
No More Knee Pain


If the problem is due to any injury or displacement of the knee cap, please do not do any exercise without the consultation of the doctor

Keep stretching your knees:

knee exercise

Straight leg lifts, butterfly stretch, hamstring curls, standing hip flexor are some of the knees stretch you can do in order to prevent knee pain. Stretching reduces the pressure on the knees and helps to avoid cramps and stiffness in muscles.

Calf smash exercise using lacrosse ball:

This exercise is very effective in relieving pain from your hamstrings, calf, and knee muscles. Sit comfortably on the floor, grab your right foot, and bring it close to your butt. Now, place a lacrosse ball between your hamstring and calf. Try to create pressure by pulling your shin towards you and move your leg anti-clockwise. Do this until you feel that the stiffness of your muscles is released and then switch to other legs.

Calf smash with lacrosse ballImage from Pinterest

The straight leg raise:

This is one of the easiest exercises to treat knee pain. This exercise not only relieves pain but also makes your knees and ankles stronger. Lie on the floor, bend your left leg, and keep your right leg straight. Lift your right leg approximately one foot above the floor and rotate it outward. Repeat it 10-15 times and make sure you do three sets each.

Related Post:

Cure Knee Pain with Acupressure