Ease Knee Pain Naturally: 11 Superfoods You Need to Try

You probably never realized how much you rely on your knees until they started to hurt. Chronic knee pain can be difficult to manage, but incorporating natural remedies for knee pain into your daily routine can help alleviate discomfort. Whether you’re standing, walking, biking, or trying to find a comfortable position, knee pain can affect every aspect of your day.

Whether caused by arthritis, bursitis, or injury, many remedies for pain and inflammation can help get you moving again. Unfortunately, many OTC and prescription drugs come with hefty side effects that can eclipse the original complaint. Acetaminophen, for example, is the leading cause of liver failure worldwide.

You may be surprised to learn just how much your diet can affect pain levels, especially when it comes to inflammation. We have collected 11 foods that do wonders for knee pain. Incorporating more of them into your daily diet can reduce your dependence on pain medication and keep you healthier overall.

We think you’ll love #11 enough to eat it every day, but be careful with #7 – it’s only edible in certain forms!

1. Carrots

Close-up view of a large pile of fresh carrots.The carrots are various shades of vibrant orange, with visible striations and texture on their skin. They are arranged tightly together, with some overlap. The carrots' shapes are generally elongated and tapered, characteristic of this root vegetable.The focus is on the carrots themselves, making their texture and color clearly visible. The lighting is bright and even, highlighting the details of the carrot skins.

Eating carrots to relieve knee pain is an ancient Chinese remedy. It works because the orange veggie is packed with beta-carotene and vitamin A, both powerful anti-inflammatory compounds.

The secret to enjoying the max strength of carrots is to eat them cooked, but if you hate cooked carrots, eating them raw is still good. Try two servings each day to reduce your knee pain.

2. Turmeric

A close-up of a glass jar filled with turmeric powder, with a wooden spoon containing some of the same powder lying beside it on a dark gray surface. The jar is clear glass, and the turmeric powder inside is a vibrant, golden yellow color, appearing granular and slightly coarse. The jar's round shape and top have a slightly curved appearance. The jar is positioned near a natural-colored cloth, likely a napkin or fabric, woven with a beige and off-white color pattern; portions of it obscure the bottom part of the jar.A wooden spoon, also a light beige-tan color, lies diagonally across the gray surface. The spoon contains a pile of turmeric powder, with some of the spice scattered in a small pile on the gray surface beside the spoon, originating from the spoon.
The overall impression is of a food preparation or display scene, featuring spices or cooking ingredients. The image is well-lit with a natural light source, which doesn't cast significant shadows. The dark gray background provides a strong contrast to the bright yellow turmeric powder.

Curry lovers, rejoice! You are already doing wonders for your achy knees. Curry contains turmeric – that’s what makes it orange – and turmeric has a lot of something called curcumin.

Curcumin has been used for centuries in herbal medicine because of its anti-inflammatory ability. Eating a lot of it can reduce your risk of developing painful joint conditions in the first place, and also nearly matches ibuprofen in its capacity for pain relief.

3. Apple Cider Vinegar

Close-up of three glass bottles of apple cider vinegar and several apples.The bottles are a light amber/gold color, filled with a liquid that appears to be apple cider vinegar. The bottles are similar in shape, with a slight curve in the middle and a narrower neck at the top.There are at least four apples visible in the image; they are different shades of red and red-pink, with some having visible variations in the skin's texture, showing the typical markings and shading of apples.

Apple cider vinegar is good for way more than salad dressing. You can get relief from your knee pain by both drinking it and applying it topically. When you drink it (2 tablespoons per day), apple cider vinegar can dissolve toxins within the knee that tend to spark inflammation.

The same effect occurs when you mix ACV with olive oil and massage it into your painful knees once a day for a week.

4. Ginger: natural remedies for knee pain

Close-up of a ginger root on a wooden surface.The ginger root is light brownish-tan, and a section of the root has been sliced open, revealing a pale yellow-orange interior. The visible ginger pieces are overlapping slightly, showing the rhizome structure.The wood surface is weathered and has a grainy texture with varied shades of gray, brown, and light beige. Shadows are cast on the wood from the ginger root.

Ginger is another food that can be both eaten and rubbed on tender knees. Both are great because it tastes and smells good. The active ingredient in ginger is called gingerol and it is a strong anti-inflammatory substance.

In fact, in studies of arthritis sufferers, adding ginger to a medication regimen was found to reduce pain further than with medicine alone. Enjoy ginger grated into all sorts of sweet and savory meals, or make tea. Premade ginger oil is fantastic to rub directly on those swollen knees.

5. Walnuts

Close-up view of several walnuts.Several whole and halved walnuts are visible, arranged in a cluster. The nuts appear whole and cracked open. The outer shells of the walnuts are a light brownish-tan color, with a slightly rough texture. The inner flesh of the exposed walnut halves is a light beige-tan color and shows the interior structure. A visible portion of the nut kernel that is exposed inside is a creamy white color. The kernels are in varying stages of exposure. The image is taken against a white background, which makes the walnuts stand out clearly.

Walnuts are king among nuts in terms of omega-3 fatty acids and antioxidants, which makes them ideal for soothing knee pain.

Some studies also suggest that despite their high-calorie count, eating walnuts regularly can reduce junk food cravings and therefore help you lose weight. Shedding a few pounds is another good strategy to reduce stress on painful knees.

6. Whole Grains

Close-up of a loaf of sunflower seed bread.The bread is a rich, dark brown color and is covered with small, light tan to golden brown sunflower seeds. The seeds are densely packed across the entire surface of the loaf. The bread has a slightly irregular, almost slightly rounded rectangular shape.The bread sits on a light beige wooden surface with visible wood grain.

Eating a ton of whole grains can reduce the inflammation that causes pain in your knees, especially as a result of exercise. Eating refined grains, on the other hand, causes more inflammation.

Skip the white bread in favor of products that retain all three parts of the original grain – the bran, the germ, and the endosperm. Great choices include brown rice, oatmeal, quinoa, barley, and slices of bread made with whole-grain flour.

7. Mustard Oil

Close-up of a still life arrangement featuring culinary ingredients.A clear glass bottle of olive oil, with a light wooden stopper, sits prominently in the center-left of the composition. The bottle's contents are a yellowish-gold color.Fresh rosemary sprigs, green and vibrant, are arranged around the bottle and the tomatoes, with some sprigs extending towards the viewer.A garlic bulb, white and whole, is positioned to the lower-left of the image, partially overlapping with the rosemary.

Be careful when you buy mustard oil. It’s not safe to eat unless the label reads mustard essential oil. Straight mustard oil can be mixed with olive or coconut oil and massaged on painful knees, but don’t consume it.

Mustard essential oil is a spicy addition to meals that can promote healthy blood flow to the affected area, while at the same time reducing inflammation. Get even more benefits when you sauté a little onion and garlic with your mustard oil. Both of these contain allicin, which also has anti-inflammatory abilities.

8. Avocado

High-angle, full shot of two avocados.One avocado is whole, a deep, rich green color, with a slightly elongated, pear-like shape.The other avocado is cut in half, revealing a pale, creamy yellow-green flesh. The pit of the avocado is visible in the center of the cut avocado. The skin of the cut avocado is a darker shade of green.

Avocados owe their creamy texture to the presence of lots of healthy unsaturated fat. Most of it is in the form of oleic acid, which studies show can lower particular biomarkers of inflammation. Whatever the cause of your knee pain, your pain will decrease as inflammation abates. Avocado is one of the only foods that can also minimize the ability of other foods to generate inflammation, which makes it very helpful to add to almost any meal.

9. Tart Cherries: natural remedies for knee pain

Close-up of a wire basket filled with ripe cherries hanging from a tree branch.The basket is made of a metal wire mesh, and the rim is wrapped with dried, light brownish-tan plant material, giving it a rustic appearance.The cherries are a deep, rich red, and are densely packed in the basket, with a few slightly overlapping. Some of the cherries in the lower part of the image are more fully illuminated, while others receive less direct light.

Tart cherries, or their juice, can be a real boon to people with chronic knee pain. Cherries get their vibrant red color from plant chemicals called anthocyanins, which can settle down that agonizing inflammation.

Tart cherries have also been found in studies to reduce flare-ups in people with gout, a type of arthritis that causes knee pain due to hard crystals that form in the joints.

10. Red Peppers: natural remedies for knee pain

Close-up view of a large pile of red chili peppers.The peppers vary in size and are tightly clustered together. Their skins are a vibrant, deep red, exhibiting a smooth texture. natural remedies for knee pain

Red peppers are especially good for knee pain because they contain a high amount of vitamin C. This crucial nutrient supports the production of collagen, which provides structure to joints and connects muscle to bone.

That reduces pain by supporting the tendons, cartilage, and ligaments that cushion the knee joints and keep them in proper alignment. Rather than a direct pain reliever, eating foods high in vitamin C improves the condition of your knees.

11. Pineapple, Cinnamon, and Oat Smoothie

Close-up of two pineapples on a sandy beach.The pineapples are positioned slightly overlapping each other, with the top pineapple showcasing a dense cluster of vibrant green leaves, which extend outward from the fruit's crown. The leaves give a textural contrast to the pineapples' skin. natural remedies for knee pain

And finally, when you’re looking for a knee-friendly way to start your day, try this pineapple, cinnamon, and oat smoothie. You’ll get whole grains, vitamin C, and a powerful anti-inflammatory called bromelain, found in pineapple.

Cinnamon reduces joint swelling and pain, as well as adds a flavorful kick. To make it, gather together: 1 cup of cooked oats, 1 cup of orange juice, 3 cups of chopped pineapple, 1 teaspoon of ground cinnamon, 1 cup of water, and 1 teaspoon of honey. Add all ingredients except the oats into your blender. Turn it on low and after 20 seconds or so, carefully add in the cooked oatmeal. Blend until smooth and enjoy!

Close-up view of cinnamon sticks and a star anise.Several cinnamon sticks, a deep reddish-brown color, are arranged in overlapping rows, with their inner, slightly lighter-colored and hollowed-out sections visible. The grooves and texture of the cinnamon bark are apparent. natural remedies for knee pain

Each of these foods can help to reduce inflammation, the primary source of pain when it comes to your joints. Your body uses inflammation as a defense mechanism to keep an injury or illness contained in one location, and that’s good. But often there is no risk of spread yet inflammation occurs anyway. In this case, there is no reason to suffer.

natural remedies for knee pain

Eating a balanced diet full of the foods on our list can go a long way toward quelling inflammation and pain. A better diet will alleviate your pain but also keep you feeling great overall and reduce your dependence on pain medication.

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