Natural Home Remedies for Knee Pain

Heat or cold?

Use cold for the first 48 hours after an injury or when the joint is swollen and hot. Use warmth for longstanding stiffness, especially in the morning, when the joint needs help loosening before movement.

Movement is the medicine

Gentle range-of-motion work, walking on flat ground and strength training do more for everyday knee comfort than any passive treatment. The goal is a joint that is used, not one that is protected into weakness.

The unglamorous basics

Sleep, body weight and footwear all load the knee differently. None of them are quick, and all of them matter more than the gadget of the month.