Treating Knee Pain from Bone-on-Bone Naturally

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  • Post last modified:October 6, 2023

Origins | Categories | Osteoarthritis | Diagnosis | Organic Alleviations | Questions

Grasp variations in arthritis and the domestic panacea for arthritis ache are crucial to alleviate ache and diminish inflammation as well as bypassing unfavorable range of motion in knee following knee damage before you have the opportunity to solicit medical advice. Knee ache is one of the common states that affect individuals with arthritis of all ages. It may ensue from an injury such as impaired cartilage or a ruptured ligament. The condition may also arise from medical states such as gout, arthritis, knee infections, ache and stiffness. The severity and location of knee ache differ depending on the cause. Some of its indications are as follows:

  • Warmth and redness to the touch
  • Inflexibility and swelling
  • Unsteadiness or feebleness
  • Crunching or popping sounds
  • Inability to fortify your knee
  • Intense aches on the upper part of the knee

When should you consult a physician?

  • If you have noticed an irregular swelling on your knee
  • Incapable of flexing or fully extending your knee
  • If your knee is unreliable
  • In case of severe knee ache resulting from an injury
  • If you detect a swelling on your knee
  • If you are unable to bear weight on your knee

What is Bone on Bone Knee Pain?

To gain a better comprehension, we firstly need to grasp the makeup of a healthy knee

The Makeup of a Healthy Knee

Within our knee amidst the bones, there exists a spongy tissue recognized as cartilage. There are two types of cartilages; Hyaline and Articular. Hyaline is the knee’s innate shock absorber and constructs the knee meniscus. The articular cartilage covers the surface of the bones. It is viscous and sleek to enable the knee joints to glide over one another with minimal friction.

So, what is Bone to Bone Knee Pain?

The hyaline ligament performs as an elusive tissue that enables the knee joints to glide effortlessly over one another and retains the shock placed on the joints with movement.

If the tendon deteriorates, the linkage between the knee joints is lost, a condition we refer to as “osseous contact.” As the bones grind against each other, contact occurs, which interferes with the knee joint’s ability to move unrestrictedly, degrades the exterior of the bones, alters the bone’s form, and triggers bone protrusions to form. Osseous contact arthritis can also induce small fragments of bone and cartilage to separate and float within the joint area, resulting in additional harm and discomfort.

Causes of Bone to Bone Discomfort

Injury to Leg Tendons (ACL)

ACL injury is a rupture of the anterior cruciate ligament (ACL) — one of four ligaments that connect your shinbone to your thighbone. ACL injury is prevalent in individuals who participate in basketball, soccer, or other sports that require sudden changes in direction.


The knee bones, including the kneecap (patella), can fracture during motor vehicle accidents or falls. People with weakened bones due to osteoporosis can sometimes sustain a knee fracture simply by stepping incorrectly.

Torn meniscus

The meniscus is composed of tough, rubbery cartilage and acts as a cushion between your shinbone and thighbone. It can tear if you accidentally twist your knee while bearing weight on it.

Knee bursitis

Some knee injuries cause inflammation of the bursae, the small sacs of fluid that cushion the outside of your knee joint. This causes the ligaments and tendons to glide over the joint.

Patellar tendinitis

Tendinitis inflames tendons – the thick, fibrous tissues that attach muscles to bones. Runners, skiers, cyclists, and individuals involved in jumping sports and activities may develop irritation in the patellar tendons.

Types of Bone to Bone Knee Discomforts

Several examples of mechanical knee conditions include:

Iliotibial band syndrome

This occurs when the (iliotibial band) becomes so tight that it rubs against the outer part of your femur. Long-distance runners and cyclists are especially susceptible to iliotibial band syndrome.

Dislocated knee

The condition occurs when the patella, the bone that covers your knee, pops to the outer side of the knee. Sometimes, the kneecap may remain dislocated, and you may notice the misalignment.

Hip or foot discomfort

If experiencing such discomfort, you may alter your gait to alleviate pain in these affected joints. However, this altered gait can exert more pressure on your knee joint. Occasionally, conditions in the hip or foot may give rise to knee discomfort.

Rheumatoid arthritis

Rheumatoid arthritis is an autoimmune condition that can affect almost any joint in your body, including your knees. Although rheumatoid arthritis is a chronic disease, its severity tends to fluctuate.


This type of arthritis occurs when uric acid crystals accumulate in the joint. While gout most commonly affects the big toe, it can also occur in the knee.


Often mistaken for gout, pseudogout is caused by calcium-containing crystals that form in the joint fluid. Knees are the most commonly affected joints by pseudogout.

Fragile physique

Occasionally, harm or degeneration of bone or tendon can lead to a fragment of bone or tendon breaking off and drifting in the space within the joint. This might not have any impact unless the tendons interfere with the movement of the knee joint. In such a scenario, the result is akin to a pencil stuck in a door hinge.

Inflamed joint infection

Sometimes, your knee joint may become dislocated, causing pain and inflammation. Septic arthritis often occurs with a fever, and there is usually no injury prior to the onset of pain. Septic arthritis can quickly cause extensive damage to the knee tendon. If you experience knee pain along with any of these symptoms, promptly consult your healthcare provider.

Patellofemoral Discomfort syndrome

This is a general term that refers to discomfort felt between the kneecap (patella) and the underlying thighbone (femur). It is common in athletes, in young adults, especially those with slight misalignment of the kneecap, and in older adults who usually develop the condition due to arthritis of the kneecap.

Degenerative Arthritis

Also known as osteoarthritis, degenerative arthritis is the most prevalent form of arthritis. It is a condition that occurs when the cartilage in your knee deteriorates with use and age.

More about Degenerative Arthritis

The condition is also referred to as wear and tear arthritis. It is a disorder in which the knee cartilages erode, leading to increased friction between the joint bones. This friction causes pain, stiffness, swelling, and reduced mobility. It may also result in the formation of bone spurs. Another consequence is that the cartilages lose their ability to absorb shock.

Degenerative arthritis is a common type of arthritis, with the risk increasing after the age of 45. While age is the primary risk factor, it can also affect young individuals. Some common symptoms of degenerative arthritis include:

  • Enlargement of the knee
  • Heat in the knee joint
  • Stiffness in the knee, particularly upon standing after prolonged sitting
  • Cracking and grating sounds, often audible when the knee is in motion
  • Icy pain in the knee, especially during physical activity

According to a study conducted by the Arthritis Foundation, over 27 million individuals are affected by this condition. The study also revealed that women are at a higher risk than men. The condition can also result from infection or injury, as well as being overweight. Other primary causes of degenerative arthritis include:


Degenerative arthritis is a common type of arthritis, with the risk increasing after the age of 45. While age is the main risk factor, it can also affect young individuals. As a person gets older, the ability of the cartilage to heal decreases.


Weight adds pressure on the knee joints. Each pound of weight gain adds 3 or 4 pounds of excess weight on your knees.


According to research conducted by the Arthritis Foundation, over 27 million individuals are impacted by the degenerative arthritis condition. The research also revealed that females are at a greater risk than males. Women aged 55 and above are more prone to developing Osteoarthritis compared to younger women.


Genetic mutations may increase a person’s susceptibility to knee osteoarthritis. The condition could also be triggered by inheritance abnormalities, particularly in the bones surrounding the knee joints.

Repetitive Injuries

Stress injuries result from the type of occupation an individual engages in. Individuals with jobs that involve activities that stress the knee joints, such as squatting, kneeling, and lifting heavy objects, have a higher likelihood of developing knee osteoarthritis. These activities create constant pressure on the knee joints and can cause the ligaments in the cartilage to break.


Athletes involved in football, tennis, and long-distance running are highly susceptible to knee osteoarthritis. For this reason, athletes should be extremely cautious during their activities to prevent knee injuries. However, weak muscles around the knee joints can lead to Osteoarthritis, so moderate and regular exercise is important. It strengthens the knee joint and reduces the risk of degenerative arthritis.

Other conditions

Individuals affected by Rheumatoid arthritis, the other type of arthritis, are at a high risk of developing Osteoarthritis. Similarly, individuals affected by metabolic disorders such as excess growth hormones and iron overloads are also likely to develop Osteoarthritis.

Diagnosis for Bone on Bone Knee pain

The cartilage in the knee joint may deteriorate to the point where it causes bone on bone knee pain. Your doctor can feel and even hear this when examining your knee. Diagnosis for bone on bone knee pain involves moving your knee to assess the range of motion, signs of injury, and degeneration. As part of the diagnosis, your doctor may also ask you several questions regarding your medical history. These questions may include but are not limited to the details of your symptoms, how long you have been experiencing them, and whether you have a family history of degenerative arthritis. In some cases, imaging tests may be necessary to confirm a diagnosis. These tests may include:


X-ray images reveal damage to the knee bones, including bone spurs, and a decrease in joint space due to Osteoarthritis. This helps your doctor determine the appropriate treatment for you.

Magnetic Resonance Imaging (MRI)

MRI is a type of scan that produces detailed 3-D images of the soft tissues and knee joints. The scan allows your doctor to diagnose damage to the soft tissues.

Blood Tests

Your healthcare specialist may perform a blood test to help determine the presence of knee infection. Blood tests can also detect the presence of other types of arthritis.

There may be several medications that can assist with treatment. Surgical procedures are also available for individuals experiencing extreme pain. However, natural remedies for knee pain are highly recommended. Some advantages of natural treatments include:

  • They don’t require lengthy procedures
  • They do not involve the intake of substances into the body
  • The treatment is more cost-effective

The following holistic remedies will assist in alleviating your knee discomfort. However, it is important to consult with your physician before embarking on these remedies.

Water-Based Exercises

Water offers resistance, which aids in increasing the intensity of exercise. The buoyancy provided by water assists in supporting body weight, thereby alleviating pressure on the knee joints. A scientific evaluation conducted in 2015 indicated that older individuals who engage in water-based exercises attain: enhanced coordination, increased range of motion, improved emotional state, and enhanced quality of life and reduced body fat.

Weight Reduction

Every pound of body weight results in 3 pounds of additional weight on your knees and exerts 6-pound pressure on the hip joints. This information has been provided by the Arthritis Foundation. The heightened pressure may cause accelerated deterioration of the cartilages between joints, thereby worsening the condition. Losing weight helps alleviate pressure on the knee joints, thus reducing stiffness and discomfort.

Thermal and Cryotherapy

Although distinct, heat and cold therapies are effective remedies for knee pain caused by bone-on-bone contact. Heat treatment aids in circulation and provides relief to sore muscles and rigid joints. Conversely, cold therapy slows down circulation, constricts blood vessels, alleviates pain, and reduces swelling.

Heat treatments include:

  • Applying warm paraffin wax
  • Placing a hot water bottle on the aching knee joint

Cold treatment includes:

  • Using a cold pack
  • Immersing the painful joint in ice water

Consciousness Meditation

Consciousness is a type of meditation. You attempt to direct your attention to your sensations and the body’s current experiences. A study conducted in 2014 demonstrated that individuals who practice consciousness meditation experience a reduction in symptoms related to rheumatoid arthritis, such as morning stiffness, swollen joints, and knee pain.


As per the Arthritis Foundation, regularly massaging your knee muscles and joints could help alleviate the discomfort. Health professionals believe that consistent manipulation reduces the body’s production of cortisol, the pain-associated stress hormone. Manipulation also aids in enhancing mood by increasing the serotonin levels, as proven by a 2013 medical investigation.

Frequently Asked Questions about Knee Pain from Bone on Bone

Can the Knee Cartilage be regenerated?

Is it possible to reverse the degeneration of arthritis in the knee? While this is a common inquiry from individuals experiencing bone to bone knee pain, attempts to regrow knee cartilage have had limited success. Stem cell therapy remains the best among the available regenerative options. However, these treatment methods do not have FDA approval, and therefore are not recommended. In cases of unbearable knee pain, most people choose to undergo full knee surgery, where the entire joint surface is resurfaced using artificial materials.

Are pain relievers and injections discouraged?

The primary advantage of using pain relievers is their ability to provide nearly instantaneous pain relief. Injections have a similar effect, though it may take several weeks for their effects to be felt. However, excessive reliance on these treatments can be detrimental. Some medical researchers propose that artificially reducing knee pain may increase the risk of cartilage loss in the future.

Are there foods that help alleviate bone on bone knee pain?

Your dietary choices can significantly impact the longevity and health of your knee joints. Select foods that enhance bone density, reduce inflammation, strengthen connective tissue, and aid in injury prevention. These foods include:

  • Omega-3 Fatty Acids – commonly found in cold-water fish. The oils derived from these fish reduce inflammatory proteins in the body and lower the risk of other illnesses.
  • Nuts and Seeds – incorporating almonds, chia seeds, pine nuts, or walnuts into your diet can help reduce inflammation in the connective tissues and knee joints.
  • Brassica Vegetables – these vegetables are often associated with the cabbage and mustard family. They inhibit the enzymes that cause swelling in the knee joints and contain vital vitamins, nutrients, and fiber for knee nourishment.
  • Colorful Fruits – while fruits have a high sugar content, they are excellent antioxidants. Fruits are effective in reducing knee pain and inflammation.
  • Beans and Lentils – both of these are renowned for their numerous health benefits. They are rich in fiber, protein, and minerals. Lentils, pinto beans, soybeans, and chickpeas are excellent sources of anthocyanin, a flavonoid that reduces knee inflammation.

Root Vegetables and Garlic – garlic, turmeric, ginger, and onion are beneficial for treating bone on bone knee pain. They possess excellent anti-inflammatory properties and can be taken as supplements.

Whole Grains – health researchers suggest that prions in refined grains trigger inflammatory responses in the body. However, high-fiber grains provide fatty acids and counteract knee inflammation.

What are the Risk Factors for Bone on Bone Knee Pain?

Several factors can increase the likelihood of developing knee pain from bone on bone:

  • Excess Weight – being overweight or obese increases pressure on the knee joints. Activities like walking or climbing stairs may cause pain in the knee joints. It also puts you at a higher risk of osteoarthritis by accelerating the breakdown of joint cartilage.
  • Lack of Muscle Flexibility or Strength

An absence of unity and adaptability can create the risk of knee injuries. Strong muscles aid in stabilizing and safeguarding your joints. Muscle flexibility can assist you in achieving a complete range of motion.

Certain sports or occupations

Some sports put more pressure on your knees than others. Alpine skiing with its rigid ski boots and potential for falls, ball jumps, and spins, increases the risk of knee injury. Occupations that require repetitive stress on the knees, such as gardening, can increase your risk.

Previous injury

Having prior knee injuries makes it more likely that you’ll injure your knee again.

Complications associated with bone to bone knee joint pain

Some knee injuries and conditions, such as Osteoarthritis, can lead to excruciating, joint damage, and disability if left untreated. Moreover, having knee injury — even a minor one — makes it almost inevitable that you’ll have similar injuries in the future.

What are the natural remedies to the bone on bone knee pain?

Although it’s not simple to avoid knee pains, the recommendations below may help prevent injuries and joint deterioration:

Maintain Minimum Weight

Maintain a healthy weight; it’s one of the best things you can do for your knees. Every extra pound puts additional stress on your joints, increasing the risk of injuries and Osteoarthritis.

Stay in shape

To strengthen your muscles for the demands of sports participation, always engage in regular exercises. Work with a trainer or coach to ensure that your technique and movement are as expected.

Practice flawlessly

Ensure that the techniques and movement patterns you use in your sports or activities are the best they can be. Guidance from a professional can be extremely helpful.

Get strong, stay flexible

Since weak muscles are the primary cause of knee injuries, you’ll benefit from strengthening your quadriceps and hamstrings, which support your knees. Balance and stability enable the muscles around your knees to work together effectively. Additionally, tight muscles can also contribute to injury. Try to incorporate flexibility exercises into your workouts.

Be cautious about exercise

If you have Osteoarthritis, chronic knee pain, or recurring injuries, you may need to modify your exercise routine. Consider switching to swimming, aerobic water exercise, or other low-impact activities — at least for a few days, per week.