Heal Knee Pain Naturally

Demystifying Pain & Pathology

I see so many clients in my Pilates studio with debilitating knee pain, stiffness, and dysfunction. The reason I have such great understanding and compassion for them is because I’ve been there myself. I suffered from chronic knee pain that completely disrupted my quality of life.

I had always had very mobile joints, and in my early 20s, I dislocated my right kneecap. It didn’t cause much trouble at first, but years later the pain began creeping in. At first, it was occasional discomfort, but by my mid-20s, it had developed into constant, mid-level pain that had me relying on painkillers daily. I was too young for that kind of discomfort to become my norm, and the pain started affecting my patience and tolerance for everything else in life—my poor partner! 😂

That experience led me on a journey to discover natural and effective remedies to heal my knees, and now I share them with my clients. Here are some of the best tools and approaches I’ve found for relieving knee pain holistically:

Pilates Equipment: Chair & Reformer

Pilates is incredibly effective for knee rehab. The Reformer and Chair allow you to build strength in the stabilizing muscles around the knee without putting excessive pressure on the joint. The controlled movement patterns improve alignment, activate the glutes, hamstrings and core, and take the load off tight quads and hip flexors—often the root of faulty knee mechanics.

Book a session

Acupressure Points for Knee Release

Targeting specific acupressure points can release tension and improve circulation around the knee. Some powerful points to try include:

Stomach 36 (ST36): Located a hand’s width below the kneecap on the outer shin—stimulates energy and reduces inflammation.

Gallbladder 34 (GB34): Found just below and in front of the head of the fibula—helps with joint stiffness and pain.

Spleen 9: It is located on the inside of the leg, under the knee in the soft spot just next to the border of the top of the tibia and calve muscle. Relieves stiffness and inner knee pain.

Bladder 40: It is located on the inside of the leg, under the knee in the soft spot just next to the border of the top of the tibia and calve muscle. 

Kidney 10 (KI10): Behind the knee crease, toward the inner side—excellent for relieving tension in the back of the knee.

Apply gentle, sustained pressure to these points for 1–2 minutes daily, breathing deeply.

Reducing Inflammation. Arnica Ointment

Arnica is a homeopathic remedy known for reducing inflammation, swelling, and bruising. Applying arnica ointment directly to the knee can ease soreness and accelerate healing, especially after exercise or long periods on your feet.

I love this brand of Arnica and always have it on standby not only for bumps and bruises but for muscle strains, knee pain and back pain.

I love using this brand of Arnica https://amzn.to/4m4INDI and have had great results with it.

I get Amazon affiliate revenue if you decide to make a purchase through my links, at no cost to you.’ I only promote products I have tested or believe in. I hope you enjoy them as much as I do.

Castor Oil Packs

Castor oil packs are a nurturing, old-school remedy that works wonders on inflamed joints. The oil penetrates deep into the tissues, promoting lymphatic drainage and reducing pain. Simply soak a flannel in castor oil, apply it to the knee, cover it with plastic wrap and a warm towel or heating pad, and relax for 30–45 minutes. Do this several times a week for the best results.

This pack is convenient to use and has a sleeve for either a heat pad or ice pack.https://amzn.to/4iMERVB

Dr Organic castor oil is great to use and a brand I often use. https://amzn.to/4iMfd34

Myofascial Release with a Foam Roller

Many structures that influence knee pain don’t attach directly to the joint but pull on it from above or the side. Tight fascia around the Tensor Fasciae Latae (TFL), Sartorius, and Rectus Femoris can shift the patella (kneecap) out of alignment and increase tension through the quadriceps tendon and IT band.

Using a foam roller or massage ball to gently release these muscles can dramatically reduce knee strain:

Just a few minutes per area, 3–4 times per week, can make a big difference in knee alignment and comfort.

A medium to soft density foam roller is generally great as well as an acupressure ball. https://amzn.to/43hQxK0  https://amzn.to/3RJJ41a

The Psycho-Emotional Side of Knee Pain

Knee pain isn't always just physical—it often has emotional roots as well. In traditional mind-body approaches, the knees represent flexibility, pride, and the ability to move forward in life. Unresolved stress, fear of change, or emotional rigidity can manifest in the knees. I’ve seen clients experience dramatic shifts in their pain after addressing the emotional patterns behind it. This is where Neuro-Training Kinesiology comes in—a powerful tool that uses muscle testing to identify subconscious stress patterns and restore neurological and emotional balance. When the nervous system feels safe and supported, the body can finally begin to release long-held tension and pain, especially in the knees.

Book an appointment

Touch for Health & Muscle Balancing

Touch for Health links muscle strength to the health of meridians and emotions. Using gentle muscle testing, a practitioner can identify which muscles are underactive or compensating and apply simple corrections—like neuro-lymphatic massage points, spinal reflexes, or meridian tracing—to rebalance the body. Often, this kind of balancing brings immediate improvement in strength, posture, and pain reduction.

By restoring muscle balance, especially around the hips, core, and feet, the knees are freed from compensating and can return to normal function. Many of my clients find it empowering to experience first-hand how quickly the body responds to these non-invasive techniques.

Book an appointment

Knee pain doesn’t have to be a life sentence. Through consistent movement, targeted pressure, and natural remedies, you can support healing and regain confidence in your body. I’m proof that with the right tools and support, pain doesn’t have to define your story.

I get Amazon affiliate revenue if you decide to make a purchase through my links, at no cost to you.’ I only promote products I have tested or believe in. I hope you enjoy them as much as I do.