Knee Pain in Post-Menopausal Women: Ayurvedic Remedies That Work

As women step into menopause, they may notice new companions tagging along: hot flashes, mood swings… and yes, knee pain! 🤦‍♀️ Declining estrogen levels can lead to joint degeneration, weakened bones, and inflammation — all of which contribute to stiffness and knee discomfort.

Ayurveda, India’s time-tested system of holistic medicine, provides natural approaches to strengthen joints, reduce inflammation, and restore mobility.

💡 Why Knee Pain Happens After Menopause

• Estrogen Decline: Estrogen plays a protective role in maintaining joint cartilage and bone density.
• Loss of Bone Mass: Accelerated after menopause, increasing risk of osteoarthritis.
• Vata Aggravation: According to Ayurveda, Vata dosha governs joints and movement. With age, Vata tends to increase, causing dryness, cracking, and stiffness in joints.

🌿 Ayurvedic Remedies for Knee Pain in Postmenopausal Women

1. Ashwagandha (Withania somnifera)

• A powerful adaptogen that strengthens bones and muscles
• How to use: 1–2 tsp powder with warm milk before bed

2. Guggulu (Commiphora mukul)

• Anti-inflammatory and excellent for joint pain
• Form: Yogaraja Guggulu or Simhanada Guggulu (under supervision)

3. Shallaki (Boswellia serrata)

• Natural pain reliever that improves joint mobility

4. Abhyanga (Warm oil massage)

• Daily self-massage with warm Mahanarayan oil or sesame oil pacifies Vata and improves circulation

5. Rasna and Eranda (Castor root and oil)

• Used in formulations like Rasnadi Kashayam for pain and inflammation

6. Turmeric and Dry Ginger

• Add to food or take as herbal decoction for their anti-inflammatory action and reduction of joint pain

7. Ayurvedic Formulations

• Dashmool Kwath, Lakshadi Guggulu, and Trayodashang Guggulu help restore bone and joint health

🏋️‍♀️ Knee-Strengthening Exercises for Menopausal Women

Gentle exercises help support joint mobility, improve blood circulation, and reduce stiffness:

1. Chair-Assisted Squats
   • Strengthens thigh and knee muscles without strain
   • 8–10 repetitions, slow and controlled
2. Leg Raises (Straight Leg Raise)
   • Strengthens quadriceps
   • Hold for 5–10 seconds each leg, repeat 10 times
3. Heel Slides
   • Improves knee joint range of motion
   • Slide heel towards buttocks and extend back, 10 reps each side
4. Wall Calf Stretch
   • Relieves stiffness around the knee
   • Hold each stretch for 15–30 seconds
5. Bridge Pose (Setu Bandhasana)
   • Strengthens lower back and hips, supports knee joints
   • Hold for 10–15 seconds with gentle breathing

✅ Always warm up and cool down before beginning new exercises.

🫼 Supportive Lifestyle Tips

• Warm foods & drinks: Avoid cold and dry food, which aggravate Vata
• Gentle movement: Yoga, swimming, and walking improve circulation
• Sleep early: Proper rest aids tissue repair
• Avoid suppressing urges: Natural urges like urination or sneezing should not be held back, as per Ayurvedic philosophy

🌟 Final Word

Postmenopausal knee pain is not something to “live with.” Ayurveda offers safe, sustainable tools to age with strength and comfort. These remedies aren’t just for pain relief—they promote long-term joint nourishment and holistic healing.

As always, consult a qualified Ayurvedic practitioner before starting any herbs or formulations.

📖 References:

1. Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-13. doi: 10.4314/ajtcam.v8i5S.9. Epub 2011 Jul 3. PMID: 22754076; PMCID: PMC3252722.
2. Yu G, Xiang W, Zhang T, Zeng L, Yang K, Li J. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis. BMC Complement Med Ther. 2020 Jul 17;20(1):225. doi: 10.1186/s12906-020-02985-6. PMID: 32680575; PMCID: PMC7368679.
3. Calderón-Pérez L, Llauradó E, Companys J, Pla-Pagà L, Boqué N, Puiggrós F, Valls RM, Pedret A, Llabrés JM, Arola L, Solà R. Acute Effects of Turmeric Extracts on Knee Joint Pain: A Pilot, Randomized Controlled Trial. J Med Food. 2021 Apr;24(4):436-440. doi: 10.1089/jmf.2020.0074. Epub 2020 Jul 29. PMID: 32749918; PMCID: PMC8080919.
4. Dash, B. & Sharma, R.K. Charaka Samhita, Chowkhamba Sanskrit Series
5. Lad, V. The Complete Book of Ayurvedic Home Remedies, Harmony

Akanksha Sharma

Dr. Akanksha Sharma, Head Writer and creator of AtoZ of Pregnancy, is dedicated to empowering women, parents, and families through 360-degree knowledge. She and her team provide evidence-based advice to guide families through pregnancy, parenting and beyond.