4. Ginger
Ginger is another food that can be both eaten and rubbed on tender knees. Both are great, because it tastes and smells really good. The active ingredient in ginger is called gingerol and it is a strong anti-inflammatory substance.
In fact, in studies of arthritis sufferers, adding ginger to a medication regimen was found to reduce pain further than with medicine alone. Enjoy ginger grated into all sorts of sweet and savory meals, or make a tea. Premade ginger oil is fantastic to rub directly on those swollen knees.