I said no to surgery and healed my knee naturally. Here is the ligament tear in knee home remedy that worked for me! I used essential oils, rehab exercise, supplements, and diet. Find out my favorite essential oil for knee pain as well as everything else I did. If you have healed a knee naturally, I would love to hear what worked for you.
How I Healed My Knee Naturally
I've gotten emails with questions about how I healed my knee injury naturally ever since this post was shared in 2014. Since then, I've re-injured this knee, injured my other knee (this time a minor ligament tear), and recovered and now my husband is recovering from the same injury.
I thought I would take a moment to update this post and share what I've learned about how you can heal a knee injury naturally.
Please note that this is my personal experience and not intended to me medical advice. I am simply sharing my story in hopes that is helps others who are interested in how to heal a torn meniscus naturally.
Always consult your health practitioner.
If you’ve been following for long, you may remember that when Skye was about two months old, I had a severe knee injury. I couldn’t walk.
Getting up and down was so difficult that I wasn’t able to lift her from her cradle by the bed into the bed to feed her. My husband had to get up at every feeding and hand her to me. During the day, I was parked on the much lower couch.
Having a new baby is never easy. But having one and losing your mobility is devastating.
I felt lost and scared, as I watched my weight creep up a bit. (Up until that point I’d been doing well with my weight loss.) Nothing like sitting on the couch all day to stop any movement on the scale.
Since I had free time on my hands, I begin searching for a ligament tear in knee home remedy that might work for me.
Can You Heal a Knee Injury Naturally?
I tried everything. Ice. Heat. Ice and heat rotating. I ground of Fenugreek seeds into a paste and wore them under a wrap all day. (It looked like something from Skye’s diaper, but I was desperate.) I wore a brace. I tried castor oil packs.
Despite everything, I still couldn’t bend my knee, which meant that most rehab exercises were out. I wasn't healing.
The swelling was so bad that only my loosest pants around the knees or shorts would work.
I was told that surgery for my partial ACL, MCL, and ligament tear was the only solution.
Since I was nursing, I didn’t feel that was a viable option, so I suffered on. This went on for months.
I was miserable. Fortunately, Skye wasn’t mobile, but taking care of her was still harder than it should have been. I’d always been blessed with extreme flexibility and the ability to sit on the floor comfortably as an adult. Both of those things were gone, which meant playing with her was a struggle once she started sitting up.
I can't tell you how this impacted me emotionally. All three of my children needed a healthy mommy! This knee injury was throwing me into a very deep depression.
I continued to research how to heal a torn meniscus naturally, and I found a little bit of encouragement.
About that time, I started hearing a lot about essential oils for knee pain and healing. I also read that cleaning my diet and taking supplements might be able to help.
Could essential oils help me heal my knee injury naturally? Could supplements help?
Though I was skeptical that anything would have an impact, I decided to go all-in and give everything a try.
I was still hobbling around with a swollen knee covered in poop-look-alike (fenugreek paste) hoping to at least ease the pain, so if someone had suggested walking on hot coals would help I would have gone for it.
How to Heal a Torn Meniscus Naturally
From my experience, it takes more than one approach to heal a knee naturally. This is what I did:
Essential Oils
Supplements
Exercises / Rehab
Clean Diet
As an Amazon Associate and Plant Therapy Affiliate I earn from qualified purchases.
The Quality of The Essential Oils You Use Matters!
After looking closely at the quality, purity, and ethics of so many companies, I've fallen in love with both the company and their oils. They have a large line of organic oils and are serious about safety. Every single batch is tested to ensure purity!
I believe that essential oils played a key role in helping me get better. Prior to this injury, I had almost no experience with oils. To say that I fell in love with them is an understatement.
(click thru for the specific oils I recommend.)
Wintergreen: Contains 99% methyl salicylate, which gives it cortisone-like properties. Supports discomfort that is related to inflammation of bones, muscles, and joints. This is my favorite essential oil for knee pain! (Wintergreen should be avoided by anyone with seizures.)
Peppermint: Anti-inflammatory properties helps damaged tissues. Has a soothing and cooling effect.
This roller bottle blend is intended for adults. These oils should never be used undiluted, and Wintergreen should be avoided by those with seizures.
Add the oils to the roller bottle
Fill the roller bottle with 5 drops each of Wintergreen, Peppermint, German Chamomile, and Helichrysum.
Add your carrier oil
Fill the remainder of the bottle with a carrier oil and cover with the roller bottle lid.
Apply
Apply to the area 4 times a day.
Layering Essential Oils for Knee Pain and Healing
I layered on the Lemongrass and Frankincense two to three times a day. You can read about why you would want to layer versus blend here. These are the two that worked for me, but play around with it and see what works for you. Don't forget to dilute with a carrier oil!
Supplements & Other Remedies That Helped
Turmeric: The curcumin contained in turmeric is can help to reduce going pain and swelling. Long-term studies have shown that it can reduce blood levels of inflammatory chemicals. You can get it on Amazon.
Ginger Extract: Ginger is a great way to decrease pain and inflammation. I take 250mg of ginger extract four times a day to help with knee pain.
Glucosamine Sulfate: This is found naturally in the fluid around the joints. It can help to rebuild lost cartilages and prevent the breakdown of cartilage and fluid in joints.
Epsom Salts: I use Epsom salt baths on a regular basis to help to relax tight muscles. It has detoxifying powers which can work to ease joint pain. Try two cups of Epsom salts in a warm bath - I like to add in Lemongrass and Frankincense Essential Oils.
Arnica: Arnica has anti-inflammatory compounds as well as a compound called helenin which is a natural analgesic.
How I Progressed
Truthfully, I was just hoping for a little relief from the knee pain.
I'd already accepted the fact that surgery was going to be in my future. In fact, we'd planned to leave the beach and return to Scottsdale because I felt more comfortable with the doctors there than in the tiny beach-side town we were in.
(I've had surgery twice in my life and both times have had issues with anesthesia that turned what should have been day stays into three or more nights in the hospital.)
What happened was nothing short of astounding.
After the first few days, I was able to move my knee a little better and was more comfortable. This led me back to these knee exercises, which I'd been attempting without success for months. (You can probably also just google knee rehab exercises.)
They weren't easy, but for the first time, I was able to push through them. I felt hope.
I can't say that it happened overnight, but I began seeing consistent improvement, and that was enough for me. All in all, I went from unable to walk to about 80% over the course of two months. It was another three months before I was at 95% and could say that I had healed my knee injury naturally.
Key Points to Heal a Knee Naturally
You must be consistent. This isn't the kind of thing you can do when you remember and hope for the best. If you can't be consistent you need to accept that natural remedies may not work for you.
Consider your diet. Diet is ABSOLUTELY CRITICAL to healing. I recommend a clean diet that eliminates inflammation as much as possible. No processed food. Stay away from triggers. (Mine are gluten and soy.)
You Can't Skip the Exercises. Everything else can help to reduce inflammation to the point that you can rehab your knee, but you are still going to have to do the work.
Don't Skip Supplements. The oils didn't HEAL my knee. The supplements didn't HEAL my knee. They, along with a good diet helped reduce the inflammation to the point I could rehab it.
Update:
These days, I'm able to work out without restriction. The only thing I really can't do without discomfort is put direct pressure on my knee. (As you do when you do a push-up from the knees.). I honestly never thought I'd do a lunge or squat again. I can. Recently, I added Kettlebells to the mix.
I am so glad I said no to surgery and began searching for home remedies for ligament tear in knee. I know that essential oils for knee pain and healing combined with supplements, diet and rehab won't work for everyone, but I am so grateful that they worked for me.
If you have ever healed a knee naturally or have a ligament tear in knee home remedy that has worked for you, I'd love to hear your story!
Hi, I’m Wendy! I’m a cook, 5 time cookbook author, blogger, photographer…and most importantly a mom. My boys are 19 & 20 and my late life princess is 12.
Hi. I am 56 and tore my meniscus about 6 weeks ago. My knee is a lot better now. I made a oil with rosemary and spearmint. I stretched it slowly and walked a lot. I also ate less and a little more cleaner and drank ginger and lemon tea every day. It is a painful injury. I could not walk right or sleep, every time I would move it felt like my knee was out of place, very painful. It is still not 100 percent better but I can bend it now and stand on it and walk longer. So happy it does not hurt as it did initially.
I just found your post and just wanted to thank you for the time you took to post this. I recently did something to my knee. I don’t have a formal diagnosis but I’ve had swelling and pain now for a few days. Your post is very encouraging and I hope to see positive results by trying the steps you took. Thanks again!
Peggysays
We used this for my daughter who plays rugby. She didn't have a diagnosis other than an uncle who is a PT and said if it continued to behave like it was she'd need to consider surgery. We found this, did it, and it worked!!! It was about 2 years ago. Swelling decreased within 2 weeks and continued to improve. She's been 100% on it for quite some time now! I recently found this site again as I searched to remember details to rehab a badly sprained ankle. I'm adding cypress and Marjoram, or alternating it , based on recommendation from a massage therapist who treats injuries. For ankle apply the oils then stroke lightly up from the ankle all the way past the knee to the thigh. So glad for this post of just honest experience that helped us so much!
This gives me so much hope! I haven't been able to workout without pain in my right knee for months! I honestly didn't think I would ever be able to run, squat or lunge without pain and it was just my new normal. Doctors have always just offered me steroids shots or surgery which I haven't wanted to do because of the risks and the steroids eventually making it worse. But seeing someone with such a severe injury recover naturally is amazing! I'm going to try all of this! Thank you!
I hope it works for you Brianna! Definitely start taking turmeric. I feel like that has helped me on so many different levels. Let me know how it goes!
Hi! I am making a roller bottle mix for a friend with a meniscus tear. I want to make application as easy as possible. Would it make a difference if I mixed the Lemongrass and Frank right in the roller bottle instead of layering? Also, I do not have German Chamomile. Thoughts on substituting Roman Chamomile? Thanks in advance!
Can you specify which Helichrysum (2 options: italicum and gymnocephalum) and which Frankincense 3 options: Sacred or Carterii or Serrata) you used? I am ready to invest in this method and give it a try. Thanks so much!!
I have posted this message in another discussion, however I would like to share it on this forum as well, since it was your article which prompted me to use essential oils and other remedies in my knee injury. Thank you.
"10 weeks ago I had a skiing accident which resulted in grade 3 MCL tear and partial to almost complete ACL tear. No MRI was done (in Canada there is a long waiting), manual test were performed by Ortho and 2 Physio. I was told that MCL will heal on its own, but ACL is gone (maybe few fibers left) and it will never heal on its own. At 9 weeks post injury Ortho and Physio confirmed that my ACL re-attached itself! They both admitted that it’s very rare that it happens and that I was lucky. Personally, I think it wasn’t the “luck”, it was days of research and cross-references of natural therapies. To make a long story short, I have tried: Bowen therapy, Elk velvet antlers, Salomon Seal (herb), homeopathy,essential oils (topically), bone broth, hydrolysate collagen (grass fed), fish oil, asghawanda, hydrotherapy (done at home) and of course physiotherapy. My ligaments are healing,( the knee feels stable), although they are still loose. I was told I can expect 100% recovery.;)"
Wow Teresa! That is so great. I am so happy for you.
I was also tole that the ACL wouldn’t heal.
It really is amazing what our bodies can do when we give them what they need.
Interestedly, I also did bone broth, grass fed hydrolysate collagen, fish oil and asghawanda. I was taking them for other reasons, but they absolutely could have played a role.
Hi Teresa and Wendy, I tore my MCL first then ACL a month later when I tried to return to soccer too soon. I heard the full pop when it tore and couldn't put any weight on it. Now 2 weeks later, I can walk again. The leg is a bit stiff and I'm being very careful with the knee but I can almost walk normally again. I use two supplements from Youngevity, therapeutic lemongrass, reiki and qigong daily. It's worked very well and I'm seeing daily improvement of the knee/ ACL. Anyway, all the best to you both and thanks for sharing your inspiring healing experiences.
I've had success using Chinese herbs with my knee injury. I had chronic pain ever since a snowboarding accident that left me with a slight tear in my left meniscus. I tried different kinds of Chinese herb remedies like Dit Da Jow that have worked really well from PlumDragonHerbs.com, salonpas, and TigerBalm.
Do you know, tried or recommend anything else that is a "Natural" type of remedy?
Hi Wendy
I have been diagnosed with acl and some minus tear and doctors suggest surgery.i donot want to go through all that so wanted to try this natural remedy. Can you please send me more details about where did you get these essential oils and how to mix them apply them to get the desired results. You can reach me at [email protected] if you can give as much details as possible that will be a treat help.
Back in 2005 while delpoyed I tore my miniscus, and over the years it's given me more issues, I'm currently being given supart injections for the miniscus tear in knee.
Do you think this combination of essiental oils you used on your knee help with pain and inflamation, do you think it's possible it could help repair the miniscus?
Also can I put all six of the oils together in a spray or roll on bottle?
Mam, I'm glad to know that you recovered. I have told that surgery is the only option for ligament repair or reconstruction but your dedication and a mind set toward healing it naturally truely inspire me;thankyou for sharing your experience with us.
MAM i have a question that the essential oils you used are diluted or not ?
slbarton says
What was the name of the blend you used on your knee and where can you get it?
Eugene N Majoy Resurreccion says
Its doterra deep blue soothing blend and I realized I have it thanks Wendy!!!
Wendy Polisi says
Yep, that is it!
Marg says
Hi. I am 56 and tore my meniscus about 6 weeks ago. My knee is a lot better now. I made a oil with rosemary and spearmint. I stretched it slowly and walked a lot. I also ate less and a little more cleaner and drank ginger and lemon tea every day. It is a painful injury. I could not walk right or sleep, every time I would move it felt like my knee was out of place, very painful. It is still not 100 percent better but I can bend it now and stand on it and walk longer. So happy it does not hurt as it did initially.
Wendy Polisi says
I am happy you are healing!
Kelly says
I just found your post and just wanted to thank you for the time you took to post this. I recently did something to my knee. I don’t have a formal diagnosis but I’ve had swelling and pain now for a few days. Your post is very encouraging and I hope to see positive results by trying the steps you took. Thanks again!
Peggy says
We used this for my daughter who plays rugby. She didn't have a diagnosis other than an uncle who is a PT and said if it continued to behave like it was she'd need to consider surgery. We found this, did it, and it worked!!! It was about 2 years ago. Swelling decreased within 2 weeks and continued to improve. She's been 100% on it for quite some time now! I recently found this site again as I searched to remember details to rehab a badly sprained ankle. I'm adding cypress and Marjoram, or alternating it , based on recommendation from a massage therapist who treats injuries. For ankle apply the oils then stroke lightly up from the ankle all the way past the knee to the thigh. So glad for this post of just honest experience that helped us so much!
Wendy Polisi says
Yay! I am so glad it help and hope that your ankle heals quickly.
Thanks for taking the time to post this - it means the world to know that people can benefit from my experience.
Grace says
This gives me so much hope! I haven't been able to workout without pain in my right knee for months! I honestly didn't think I would ever be able to run, squat or lunge without pain and it was just my new normal. Doctors have always just offered me steroids shots or surgery which I haven't wanted to do because of the risks and the steroids eventually making it worse. But seeing someone with such a severe injury recover naturally is amazing! I'm going to try all of this! Thank you!
Wendy Polisi says
I hope it works for you Brianna! Definitely start taking turmeric. I feel like that has helped me on so many different levels. Let me know how it goes!
nicole says
Hi wendy 🙂 any chance you can share what tumeric supplement you take? (brand/format?:)) Thanks!!
tina says
In what form did you take tumeric? I use it in cooking alot but did you put it in a drink or in a capsule?
Michelle Andrae says
Hi! I am making a roller bottle mix for a friend with a meniscus tear. I want to make application as easy as possible. Would it make a difference if I mixed the Lemongrass and Frank right in the roller bottle instead of layering? Also, I do not have German Chamomile. Thoughts on substituting Roman Chamomile? Thanks in advance!
Wendy Polisi says
Yes, you could certainly make a roller bottle! Roman Chamomile does have some analgesic properties so it wouldn't hurt to add it in.
Vicki says
Hi-when you mix the roller bottle recipe w 5 drops each of oils mentioned, do you dilute those drops in any plain oil? If so, what's the ratio?
Would the roller bottle recipe mentioned (5 drops each oil) be enough for one application or would it last for several?
Thx in advanced!
Vicki
Wendy Polisi says
I put the oils in the roller bottle and fill it with the carrier oil. This would last several applications!
*Wendy Polisi*
*https://wendypolisi.com *
Luke Milam says
Did you follow any kind of diet while healing your knee?
Jennifer Edwards says
Can you specify which Helichrysum (2 options: italicum and gymnocephalum) and which Frankincense 3 options: Sacred or Carterii or Serrata) you used? I am ready to invest in this method and give it a try. Thanks so much!!
Wendy Polisi says
Hi Jennifer!
I used the Helichrysum italics and the Sacred Frankincense. I have since started using the Carterri!
*Wendy Polisi*
*https://wendypolisi.com *
Teresa says
I have posted this message in another discussion, however I would like to share it on this forum as well, since it was your article which prompted me to use essential oils and other remedies in my knee injury. Thank you.
"10 weeks ago I had a skiing accident which resulted in grade 3 MCL tear and partial to almost complete ACL tear. No MRI was done (in Canada there is a long waiting), manual test were performed by Ortho and 2 Physio. I was told that MCL will heal on its own, but ACL is gone (maybe few fibers left) and it will never heal on its own. At 9 weeks post injury Ortho and Physio confirmed that my ACL re-attached itself! They both admitted that it’s very rare that it happens and that I was lucky. Personally, I think it wasn’t the “luck”, it was days of research and cross-references of natural therapies. To make a long story short, I have tried: Bowen therapy, Elk velvet antlers, Salomon Seal (herb), homeopathy,essential oils (topically), bone broth, hydrolysate collagen (grass fed), fish oil, asghawanda, hydrotherapy (done at home) and of course physiotherapy. My ligaments are healing,( the knee feels stable), although they are still loose. I was told I can expect 100% recovery.;)"
Wendy Polisi says
Wow Teresa! That is so great. I am so happy for you.
I was also tole that the ACL wouldn’t heal.
It really is amazing what our bodies can do when we give them what they need.
Interestedly, I also did bone broth, grass fed hydrolysate collagen, fish oil and asghawanda. I was taking them for other reasons, but they absolutely could have played a role.
Thanks so much for sharing your story!
*Wendy Polisi*
*https://wendypolisi.com *
Ula says
Hi. Theresa ! Were you able to walk while injured
Lawrence says
Hi Teresa and Wendy, I tore my MCL first then ACL a month later when I tried to return to soccer too soon. I heard the full pop when it tore and couldn't put any weight on it. Now 2 weeks later, I can walk again. The leg is a bit stiff and I'm being very careful with the knee but I can almost walk normally again. I use two supplements from Youngevity, therapeutic lemongrass, reiki and qigong daily. It's worked very well and I'm seeing daily improvement of the knee/ ACL. Anyway, all the best to you both and thanks for sharing your inspiring healing experiences.
jamie says
I've had success using Chinese herbs with my knee injury. I had chronic pain ever since a snowboarding accident that left me with a slight tear in my left meniscus. I tried different kinds of Chinese herb remedies like Dit Da Jow that have worked really well from PlumDragonHerbs.com, salonpas, and TigerBalm.
Do you know, tried or recommend anything else that is a "Natural" type of remedy?
surbhi satendra says
Hi Wendy
I have been diagnosed with acl and some minus tear and doctors suggest surgery.i donot want to go through all that so wanted to try this natural remedy. Can you please send me more details about where did you get these essential oils and how to mix them apply them to get the desired results. You can reach me at [email protected] if you can give as much details as possible that will be a treat help.
Dave says
Back in 2005 while delpoyed I tore my miniscus, and over the years it's given me more issues, I'm currently being given supart injections for the miniscus tear in knee.
Do you think this combination of essiental oils you used on your knee help with pain and inflamation, do you think it's possible it could help repair the miniscus?
Also can I put all six of the oils together in a spray or roll on bottle?
Bhupinder says
Mam, I'm glad to know that you recovered. I have told that surgery is the only option for ligament repair or reconstruction but your dedication and a mind set toward healing it naturally truely inspire me;thankyou for sharing your experience with us.
MAM i have a question that the essential oils you used are diluted or not ?
Wendy Polisi says
Yes - Always dilute your oils! Good luck with your healing.
Mark67 says
Hi, do you allow guest posting on wendypolisi.com ? 🙂 Let me know on my e-mail
Wendy Polisi says
No, sorry.
Joyce smith says
Hi Wendy what exersises did you do for your knee?
Joyce smith says
Iv just been on the plant site for oils..They have ORGANIC And non organic does it matter which one i buy of this site? Thank you
Wendy Polisi says
They will both work! It is just a matter as to if organic is important to you!