Knee Pain Relief: Treatments & Home Remedies

What is Knee Pain?

Knee pain is a pain in the knee joint and surrounding structures. This weight-bearing joint is the biggest joint in the body and also one of the most stressed.

Anatomy of the Knee

The knee joint consists of three bones — the femur (thigh bone), tibia (shin bone), and patella (kneecap). In addition, there are soft tissues such as muscles, cartilages, ligaments, and tendons surrounding the joint that connect muscles to bone or bone to bone and provide support.

What Does Knee Pain Feel Like?

Knee pain can feel different among people, depending on the cause, location, and severity of the condition. Knee pain can be sharp, stabbing, or dull, and it came come and go. Symptoms that frequently accompany knee pain include redness, warmth, swelling, stiffness, decreased range of motion (inability to fully straighten the knee), instability, weakness, and crunching or popping noises in the joint.

Common Causes of Knee Pain

Age-Related Wear and Tear and Arthritis

The most common cause of knee pain is osteoarthritis of the knee joint. It frequently occurs in elderly individuals due to the progressive wear and tear of the joint over time. This leads to a loss of the joint cartilage, which functions as a shock absorber. As a result, the space between the bones of the knee joint is reduced, causing them to rub against each other, resulting in arthritis pain.

Other types of arthritis, such as rheumatoid arthritis, gout, pseudogout, and septic arthritis, can also affect the knee joints and cause pain. 

Injuries

Other causes of knee joint pain include:

• Common knee injuries involving the bones and soft tissues. For example, an anterior cruciate ligament (ACL) tear, a torn meniscus, bursitis, tendinitis, fracture, or sports injuries.

• Mechanical knee problems, such as iliotibial band syndrome, loose bodies in the knee joint, and hip or foot problems, can change one's gait (walk) and put stress on the knees.

Medical Conditions

• Patellofemoral pain syndrome is a condition that occurs in people whose patella (knee cap) does not track properly in its groove. It also affects athletes and older adults with arthritis.

• Osgood-Schlatter disease is associated with pain and inflammation in the prepatellar area just below the kneecap. It occurs in adolescents during growth spurts and can be made worse by physical activity.

Risk Factors for Knee Pain

Risk factors for knee pain include obesity, lack of strength and flexibility in the leg muscles, previous knee injuries, and certain sports (running, basketball, alpine skiing) and occupations (construction work, farming) that put stress on the knee joint.

What is a Simple Home Remedy to Ease Knee Pain?

Some of the home remedies that can help with knee pain include:

• Rest: Taking a break from your normal activities can help you heal from a minor injury.

• Ice: An ice pack (a bag of frozen peas works well) can help ease pain and reduce swelling.

• Heat: A heat pack or hot water bottle can provide relief during an arthritis flare. 

• Compression: Lightweight compression bandages made of breathable fabric can prevent the buildup of fluid in arthritic joints. Make sure you don’t wrap the bandage too tight, as it could affect circulation. 

• Elevation: Propping your leg up on pillows can help reduce swelling. 

• Weight loss: Excess weight can be responsible for putting pressure on the knees and causing knee pain. Weight loss with a healthy diet and low-impact exercise can provide relief.

Treatment Options for Painful or Sore Knees

Oral Medications

Some of the medications used for joint pain relief include:

• Acetaminophen (Tylenol)

• Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) and naproxen sodium (Aleve)

• Prescription-strength NSAIDs such as diclofenac (Voltaren) and celecoxib (Celebrex)

• Antibiotics for infectious bursitis, such as prepatellar bursitis, are used to treat inflammation of the fluid-filled sac (bursa) behind the kneecap.

Dietary Supplements

Nutritional supplements such as glucosamine, chondroitin, curcumin, SAM-e, and omega-3 fatty acids have shown some promise in treating arthritis symptoms such as pain and stiffness, especially when used with traditional treatments like pain medications. However, research on the efficacy of these supplements has shown mixed results. If you decide to take supplements, the Arthritis Foundation recommends you do so under medical supervision because even natural supplements can cause side effects and interact with your other medications. 

Joint Injections

Medications only provide temporary pain relief. Therefore, in some cases, doctors recommend joint injections that can relieve pain for longer periods of time. These include steroid injections to reduce inflammation, hyaluronic acid injections to provide natural lubrication, or platelet-rich plasma injections that contain growth factors to help the knee joint heal.

Knee Surgery

If non-surgical treatment options do not provide pain relief, your healthcare professional may recommend surgery on the affected knee to reduce pain. For example, drainage or surgical removal of a bursa that is chronically inflamed. Knee surgery can also include arthroscopic surgery, a minimally invasive procedure, and osteotomy to better align the joint. Your provider may recommend partial or total knee replacement surgery for chronic knee pain from osteoarthritis, during which orthopaedic surgeons place an artificial joint to replace the damaged joint.

When to See a Doctor for Knee Pain?

If your knee hurts and home remedies don’t help after a few days, make an appointment to see your healthcare provider. They will suggest tests to find out the cause of your knee pain and ensure you get the right combination of treatments. This will not only provide relief from your knee pain symptoms but also prevent further damage to the joint.  

Common Questions About Knee Pain Relief

What is the fastest way to relieve knee pain?

The fastest way to relieve knee pain is to find out what is causing it and treat the underlying condition. For example, if the pain is due to a minor injury, your healthcare provider may recommend conservative measures such as rest, ice, compression, and elevation. More serious injuries may require surgery by an orthopedic surgeon. If you have knee instability and are at risk of further injury, your provider may recommend a knee brace for support. On the other hand, your doctor may prescribe anti-inflammatory medications to relieve knee pain caused by arthritis. In most cases, knee pain improves with nonsurgical treatment.

Do doctors recommend physical therapy for knee joint pain?

Yes, doctors recommend physical therapy for knee pain. It helps to strengthen the muscles surrounding the joint and improves flexibility and balance. A physical therapist may also recommend arch supports to shift pressure away from the knee or knee braces to support the joint. If you are recovering from a knee injury, your physical therapist may work with sports medicine to help you safely return to sports and daily activities. They can also teach you the correct technique during sports and activities to prevent injuries in the future.

Is walking good for knee pain?

Yes, walking is good for knee pain. It is a low-impact activity that is good for joint flexibility and mobility. In addition, walking can help you lose weight (being overweight or obese is a risk factor for knee pain).

Is it better to rest or walk with knee pain?

It depends - if you have an acute knee injury, such as sprains, meniscal injuries, or torn ligaments, you should rest for as long as advised by your doctor to prevent further injury. However, if you have long-standing (chronic) knee pain, walking can help in the long run. 

What is best for knee pain?

RICE therapy (rest, ice, compression, elevation) is best for knee pain caused by minor injuries. Pain medications, injections, physical therapy, low-impact activities, and weight management are best for chronic knee pain. Knee replacement surgery may be best for arthritic knee pain that has not responded to conservative nonsurgical treatment and is severe enough to cause problems with daily activities like walking, getting out of chairs, and climbing stairs. 

What not to do during knee pain?

You should avoid the following activities that can exacerbate knee pain:

• Too much exercise (for acute knee pain). Avoid squats, lunges, jumping, and running, which place stress on weight-bearing knee joints.

• Not enough exercise (for chronic knee pain). Try to include activities like walking, cycling, swimming, or tai-chi in your daily routine. These low-impact activities don’t put too much stress on the knee joint.

• Pro-inflammatory diet. Avoid foods like processed foods, red meats, and foods high in salt, sugar, and saturated fats. Instead, prioritize fresh fruits and vegetables, whole grains, lean meats, plant proteins, and healthy fats.

• Sleeping on your side. This can cause the inner surfaces of your knees to touch during sleep and worsen knee pain. Consider placing a pillow between your knees so that they’re not directly in contact.

• High heels and ill-fitting shoes. The wrong type of footwear can cause instability and worsening knee pain. Wear flat, well-fitted shoes that provide good support.

• Poor ergonomics. Sitting with your knee flexed at a 90-degree angle can make your knee pain worse. Keep your knees bent at a 45-degree angle instead.

Tips for Preventing Knee Pain

It may not always be possible to prevent knee pain, but you can lower your risk by:

• Maintaining a healthy body weight. 

• Easing into sports and exercise routines to prepare and condition your muscles.

• Using the correct techniques and movements during sports and physical activities. 

• Strengthening muscles such as the hamstring and quadriceps that support your knee by doing resistance training and balance exercises. 

• Choosing low-impact activities like walking, water aerobics, swimming, and tai-chi to prevent worsening of knee pain from osteoarthritis.

Learn more about How to Prevent Arthritis When You're Young: 5 Ways to Reduce Your Risk.