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Top 7 Tips to Reduce Knee Pain

Top 7 Tips to Reduce Knee Pain

Knee pain is a common health problem most commonly in older days of life that significantly impact on your daily life, limiting the movements and causing pain and discomfort. It will not be false if we quote, there will be one elder person in most of the family  who will be suffering from knee pain. As the age goes up , because of impair in bodily nourishment and physiological  ware and tare , there will be pain at knee joints. Thankfully, Ayurveda offers a natural remedy to alleviate knee pain and strengthen the joints.

Get Rid of Knee Joint Pain with Ayurvedic Home Treatment

Warm Oil Massage

Abhyanga, or warm oil massage, is a traditional Ayurvedic practice that can provide immense relief to sore and painful knees. Massaging the knees and surrounding areas with warm medicated oil helps to nourish the joints, improve blood circulation, and reduce pain. Gentle, circular strokes during the massage aid in relaxing the muscles and ligaments, easing knee pain and promoting joint flexibility.

Herbal Compress

Herbal compress, known as Pinda Sweda in Ayurveda, is an effective therapy to reduce knee pain. A cloth bag filled with a blend of medicinal herbs is heated and gently applied to the affected knee. This therapy helps to alleviate pain, reduce swelling, and improve joint mobility.

Ayurvedic Dietary Recommendations

Incorporating certain foods and spices into your diet can be beneficial in managing knee pain. Ayurveda suggests including warming spices like turmeric, ginger, and black pepper, which have natural anti-inflammatory properties. Additionally, consuming foods rich in Omega-3 fatty acids, such as flaxseeds and walnuts, can help reduce inflammation in the joints and promote joint health.

Joint-Friendly Exercise

Engaging in gentle, joint-friendly exercises can help strengthen the knee muscles and improve joint stability. Low-impact exercises like swimming, yoga, and tai chi are highly recommended in Ayurveda for individuals experiencing knee pain. These exercises promote flexibility, increase circulation, and reduce stress on the knees.

 Hot Fomentation

Applying hot fomentation to the knees can alleviate pain and stiffness. Steam therapy, known as Swedana, is a simple and effective method to promote joint mobility and reduce knee pain. You can use a hot water bag or soak a towel in warm water to apply on the knees for about 15-20 minutes. This practice helps in relaxing the muscles and easing joint discomfort.

Ayurvedic Supplements

Ayurvedic herbal supplements can provide valuable support in reducing knee pain and enhancing joint health. Herbs such as Shallaki (Boswellia serrata) and Guggulu (Commiphora mukul) have potent anti-inflammatory and analgesic properties. Always consult an Ayurvedic doctors before incorporating any herbal supplements into your routine to ensure they are suitable for your specific condition.

Rest and Self-Care

Giving your knees adequate rest is crucial in the healing process. Avoid activities that put excessive strain on your knees, and take breaks when needed during physical activities. Practicing self-care, such as elevating the legs can also help alleviate knee pain and promote healing.



Incorporating Ayurvedic practices into your daily routine can offer significant relief from knee pain and strengthen your joints. By following these natural tips, you can take steps towards improving your knee health, enhancing joint mobility, and enjoying a more active and pain-free life. However, it's essential to remember that severe knee pain requires proper evaluation and consultation with an Ayurvedic doctor or a qualified healthcare professional. Embrace the wisdom of Ayurveda to nurture your knees and maintain a healthy, active lifestyle.


– Written by Dr. Manju Prasad M K, B.A.M.S., M.D. (Ayurveda), for AyuRythm