Effective Ways for Knee Pain Relief

Knee Pain Relief

You can have a free, simple test done on your feet that will identify which types of shoes are best for your posture and gait. You can also visit a podiatrist (a doctor that specializes in treating foot-related problems) for custom insoles. In general, people with knee pain should try to avoid wearing sandals, flip flops, Crocs™, boat shoes, high heels and boots.

It can cause pain, swelling, and redness along the infected joint. Arthritis refers to joint pain, stiffness, and inflammation. If other strategies don’t provide enough relief, injection therapy is an option with low risk. You can also talk to your doctor about a more customized unloader brace. The brace that’s right for you will depend on the severity and location of arthritis, whether primarily in the inner or outer side of the joint or in the kneecap. A painful or unstable knee can make a fall more likely, which can cause more knee damage.


Knee pain can be a debilitating condition that affects people of all ages. Whether it\’s due to injury, arthritis, or overuse, finding relief is essential for maintaining a good quality of life. Fortunately, there are various strategies you can implement to help alleviate knee pain and improve your mobility.

OA is also most likely in adults over 50 years of age and is known as a “wear-and-tear” type of arthritis, where joint damage occurs from knee cartilage breaking down. For a possibly longer lasting effect, an injection of hyaluronic acid (also called viscosupplementation) can be tried. “Hyaluronic acid is a substance that healthy joints have a lot of and arthritic knees don’t,” says Dr. Day.

To ease knee pain, you’ll want to perform exercises that work a number of different muscles, from the hip abductors to the hamstrings and quadriceps, says Dr. Elson. Glucosamine and chondroitin are supplements that can be taken orally by people with osteoarthritic knee pain. These substances, which are found naturally in the body, are thought to slow cartilage damage and improve pain levels. Once you have been evaluated by your healthcare provider, they may suggest one of several interventions to treat your knee pain. In addition, NSAIDs should be used for short-term treatment only, as they have not been found to be effective for managing chronic knee pain.


One of the most effective ways to manage knee pain is through regular exercise. **Low-impact** activities such as swimming, cycling, and walking can help strengthen the muscles surrounding the knee joint, providing support and stability. Additionally, exercises that focus on flexibility and range of motion can help improve mobility and reduce pain.

Your therapist might also recommend using both cold and hot treatments to ease pain and support healing after exercising your knee, such as ice packs or a warm compress applied to the painful area. When one or both pads of cartilage that cushion each of your knee joints deteriorates or tears, you may feel pain and a sticking or locking sensation. While surgery is sometimes necessary, doctors usually first recommend physical therapy to help build up the muscles around the knee to take the pressure off the joint and reduce discomfort. When treating knee pain injuries, Dr. Torrance first looks at his patients’ symptoms and then discusses their lifestyle and exercise habits. Knee pain treatment should always depend on which specific part of the knee is injured and the underlying cause of the pain.

Weight Management

You can try both soft or hard foam rollers, but some people with pain find that using a soft roller is more manageable, especially when starting out with foam rolling. While rolling, if you find a place that really hurts, take a couple minutes to sit there and let tension in the the muscle start to ease up. This will feel uncomfortable at first but should gradually go away as you loosen up the tight area. Remember, you should never use a foam roller to roll over a large joint like the knee, as putting too much pressure here can cause injury. Arch supports, sometimes with wedges on one side of the heel, can help shift pressure away from the side of the knee most affected by osteoarthritis. In certain conditions, different types of braces may be used to help protect and support the knee joint.

Excess weight can put added stress on the knees, leading to increased pain and discomfort. **Maintaining a healthy weight** through a balanced diet and regular exercise can help reduce the strain on your knees and alleviate pain. Losing even a small amount of weight can make a significant difference in your overall comfort and mobility.

“Typically for knee pain, a lot of people come in and point to the kneecap. The other part is on the inside part of the knee, you know, and that\’s a common area that there\’s cartilage tears,” he explained. Someone should feel this stretch at the back of their thighs and behind their knees.

Supportive Devices

Using supportive devices such as knee braces or orthotic inserts can provide additional **stability and relief** for knee pain. These devices can help to offload pressure from the affected area and promote proper alignment, reducing discomfort and improving function. Consult with a healthcare provider to determine the best device for your specific needs.


What are some natural remedies for knee pain relief?

  • Applying ice to reduce inflammation
  • Using heat therapy to relax muscles
  • Taking supplements such as glucosamine and chondroitin

When should I see a doctor for knee pain?

  • If the pain is severe or persistent
  • If there is swelling or redness around the knee
  • If you have trouble bearing weight on the affected leg
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