What Can I Drink for Painful Knees? A Guide to Soothing Beverages

January 1, 2026 •

4 min read

According to the CDC, over 53 million people in the United States have been diagnosed with arthritis, a leading cause of painful knees. While staying hydrated with water is crucial, incorporating specific beverages with anti-inflammatory properties can provide additional relief for painful knees.

Quick Summary

Several beverages, such as green tea, turmeric milk, and tart cherry juice, possess anti-inflammatory compounds that can help alleviate joint discomfort. Staying hydrated and choosing the right drinks can reduce swelling and pain associated with knee issues.

Key Points

Golden Milk: Turmeric contains curcumin, a powerful anti-inflammatory agent that can reduce joint pain and stiffness. Add black pepper to enhance absorption.
Ginger Tea: Rich in anti-inflammatory compounds like gingerol, ginger tea can effectively combat inflammation and ease muscle soreness associated with knee pain.
Tart Cherry Juice: Packed with antioxidants called anthocyanins, this juice can help reduce inflammation and may be particularly beneficial for those with gout or osteoarthritis.
Green Tea: Loaded with polyphenols and EGCG, green tea offers strong antioxidant protection and has been shown to have anti-inflammatory effects that support joint health.
Stay Hydrated: Regular water intake is crucial for flushing out toxins, lubricating joints, and fighting inflammation. Aim for at least eight glasses per day.
Avoid Sugary Beverages: High-sugar drinks can increase systemic inflammation, worsening knee pain. It's best to avoid sodas and processed juices.
Magnesium Intake: Ensure adequate magnesium levels through supplements or diet, as it is vital for bone density, muscle relaxation, and can help reduce inflammation.

Understanding Inflammation and Joint Pain

Chronic inflammation is a significant contributor to knee pain, particularly in conditions like osteoarthritis and rheumatoid arthritis. Your diet, including your beverage choices, can either promote or combat this inflammation. By focusing on drinks rich in antioxidants and anti-inflammatory compounds, you can support your body's natural healing processes and potentially find relief from painful knees.

The Best Drinks for Soothing Knee Pain

Numerous studies have highlighted beverages with specific ingredients that can help reduce inflammation and pain. Here are some of the most effective options:

Golden Turmeric Milk (Golden Milk): This ancient Ayurvedic remedy has become a mainstream favorite for its potent anti-inflammatory effects. The key ingredient, turmeric, contains curcumin, a powerful compound that can help reduce joint pain and stiffness. For better absorption, always combine it with a pinch of black pepper. Simmer warm milk (dairy or plant-based) with turmeric, ginger, and black pepper for a soothing bedtime drink.
Ginger Tea: Ginger is another well-known anti-inflammatory powerhouse. It contains gingerol and shogaols, which help fight inflammation and pain. A randomized, double-blind, placebo-controlled study found that a standardized ginger extract had a statistically significant effect on reducing symptoms of osteoarthritis of the knee. Brewing fresh ginger root into a tea is a simple and effective way to incorporate it into your routine.
Tart Cherry Juice: Tart cherry juice is rich in anthocyanins, antioxidants that give the fruit its red color and possess strong anti-inflammatory properties. Research suggests that drinking tart cherry juice can help reduce inflammation and pain, particularly in individuals with osteoarthritis and gout. It's crucial to choose 100% tart cherry juice with no added sweeteners to maximize its benefits.
Green, White, and Black Teas: These teas are loaded with polyphenols, potent antioxidants with strong anti-inflammatory effects. Green tea is often considered the most beneficial due to a specific polyphenol, EGCG, which may help preserve cartilage. These teas also help fight free radicals that damage cells in your joints.
Bone Broth: Rich in collagen, glucosamine, and chondroitin, bone broth provides key building blocks for cartilage and joint repair. Its anti-inflammatory amino acids can also help soothe inflammation. Simmering animal bones for an extended period extracts these beneficial nutrients, creating a savory and healing beverage.
Magnesium-Rich Drinks: Magnesium plays a critical role in bone density and muscle function, and its deficiency is linked to increased inflammation. While not a beverage, adding a magnesium supplement, such as magnesium citrate or glycinate, to water or a smoothie can be beneficial. Alternatively, increase your intake of magnesium-rich foods like leafy greens and nuts that can be blended into a smoothie.

Drinks to Limit or Avoid

Just as certain drinks can help, others can make inflammation worse. Avoiding these can be just as important for managing knee pain:

Sugary Drinks: Soda, fruit drinks, and other sugar-sweetened beverages are known to increase inflammation in the body and contribute to weight gain, putting extra pressure on your knees. Fructose, a type of sugar, has been specifically linked to an increased risk of arthritis.
Alcohol: While some studies suggest moderate red wine consumption has anti-inflammatory benefits, excessive alcohol intake can actually promote inflammation and worsen arthritis symptoms. Excessive consumption can also contribute to weight gain and dehydration.

Comparison of Soothing Knee Pain Beverages


Beverage	Key Anti-Inflammatory Compound	Best Time to Drink	How It Helps	Best Paired With
Golden Turmeric Milk	Curcumin	Before bed	Reduces joint pain and stiffness, promotes relaxation	Black pepper for absorption
Ginger Tea	Gingerol, Shogaols	Throughout the day	Fights inflammation, soothes muscle pain	Lemon and honey
Tart Cherry Juice	Anthocyanins	Any time, post-workout	Reduces inflammation, helps with gout flare-ups	No added sugar
Green Tea	EGCG, Polyphenols	Morning or midday	Antioxidant protection, may preserve cartilage	Lemon for flavor
Bone Broth	Collagen, Glucosamine	With meals	Supports cartilage and joint repair	Turmeric and other spices
Magnesium Water	Magnesium	Before bed or throughout the day	Eases muscle pain, reduces inflammation, improves bone density	A magnesium glycinate supplement

Creating a Soothing Routine

Incorporating these drinks into your daily routine can be simple. Start your day with a cup of green tea. Throughout the afternoon, sip on tart cherry juice or ginger tea. In the evening, unwind with a warm mug of golden turmeric milk. Experiment with different combinations to find what works best for you. Consistency is key to seeing a difference over time. Remember that while these beverages can be a helpful part of a pain management strategy, they are not a cure and should complement, not replace, advice from a healthcare professional.

Conclusion: Finding the Right Drinks for You

Managing painful knees involves a holistic approach that includes diet, exercise, and hydration. By choosing what you drink wisely, you can effectively incorporate anti-inflammatory agents into your daily life. Golden turmeric milk, ginger tea, tart cherry juice, and green tea all offer unique benefits for joint health. Avoid sugary and excessive alcoholic drinks that can exacerbate inflammation. While these drinks offer natural relief, always consult a healthcare professional for a comprehensive diagnosis and treatment plan. A mindful and healthy diet, rich in anti-inflammatory beverages, is a positive step toward better joint comfort and overall wellness.

Frequently Asked Questions

Yes, for many people, milk and other dairy products have anti-inflammatory effects and are a great source of calcium and vitamin D, which are important for bone and joint health. However, if you have a dairy allergy or sensitivity, it's best to avoid it.

While consistency is key, research suggests that consuming 2 grams of ginger daily for at least 11 days can produce noticeable effects. Drinking one to two cups of ginger tea per day is a good starting point.

Tart cherry juice has shown promise in reducing inflammation related to osteoarthritis and gout due to its high antioxidant content. While generally beneficial for inflammation, more research is needed on its specific effects on other forms of arthritis, such as rheumatoid arthritis.

You can use either ground turmeric powder or freshly grated turmeric root. For optimal absorption, always remember to add a pinch of black pepper, as the piperine in pepper significantly enhances the bioavailability of curcumin.

Most of these drinks are safe for regular consumption. However, concentrated ginger extract can cause mild gastrointestinal issues in some people. Always listen to your body and consult a healthcare provider if you have underlying conditions or take medications, as some ingredients can interact with them.

Many nutrition experts prefer smoothies over juices for joint health. Smoothies use the whole fruit or vegetable, giving you more fiber and nutrients. This can help you avoid the high sugar and calorie content often found in commercial juices.

Current research does not show a clear benefit of apple cider vinegar for alleviating arthritis symptoms. While it has many proponents for other health issues, more evidence is needed to confirm any specific positive effect on joint pain. Stick to more proven remedies like those listed in this article.