How to Treat Knee Pain at Home

How to Treat Knee Pain at Home

Knee pain is a common condition that can be caused by both short-term and long-term problems. Many short-term knee problems do not require any medical attention from doctors and people can often assist with their own recovery. Home remedies also work in recovering from the long-term problems with knee pain.

Home Remedies for Knee Pain

The following simple home remedies can assist help with many forms of knee pain.

  • Exercise- Strengthening certain knee muscles like the quadriceps can ease the pain in the knees. Exercise aids in slowing the progression of osteoarthritis, a common cause of knee pain. Physical activity is important to the normal health of cartilage tissues of the knee.

Exercise is also beneficial for strengthening the body’s support for its joints. For the knee, strengthening the leg muscles is equally good for the knee.

Water aerobics also provide relief from joint pain as the benefits of the exercise come without any strain on the knees.


  • Physical Therapy at Home– Physical therapists can assist in working out the best exercises and programs for an individual to follow.

Exercises that strengthen the muscles in the upper leg can assist to protect the knee joint. Known as the quadriceps muscles, these muscles are located at the front and sides of the thighs.

Simply raising a straightened leg while lying down or sitting is an exercise that will strengthen these muscles causing them to stabilise the knee.

Other exercises that might reduce knee pain include stepping – putting one foot up on a step followed by the other, stepping down again, and repeating it.

Using a knee supporter band or opting for a magnetic knee support strap while exercising is extremely useful in assisting you to perform light exercises without causing any strain in the knee.


  • Support and Posture- Simple measures to avoid putting a strain on the knee include avoiding chairs that are low to the ground or low height couches. A good sitting posture is also vital for prohibiting the knee pain from worsening.

Shoes that are supportive are essential. Shoes with broken arches may produce abnormal force and wear on the knees, causing more pain.

Avoid sitting for long periods without moving. In osteoarthritis, for example, prolonged sitting can produce a stiff and painful joint.


  • Weight Loss and Diet- A healthy diet helps people to keep weight off their legs and ease pressure on the knees.

People who are overweight are more likely to have knee pain than others.

Carrying extra weight make the joints overworked. Losing weight aids in reducing long-term knee pain, including pain caused by arthritis.

A healthy diet means a balanced one that is:

  • High in fruit, vegetables, and fibre
  • Low in fat
  • Avoid meat and animal fat

There are no specific diets that are particularly good for knee pain or arthritis. It may do more harm than good to follow a diet being promoted to ease knee pain.

Complementary Remedies

  • Acupuncture– Acupuncture might be beneficial to some people against some forms of pain. For osteoarthritis in the knee, however, it is vague if it has any benefit or not. Massage may also relieve pain.

Healthy eating, exercise, reducing overweight and obesity, and taking anti-inflammatory medications remain the proven options for knee pain caused by arthritis.


  • Using Knee Support Straps– Knee supporter such as magnetic knee supporter has proved to be extremely beneficial for the ones dealing with knee injury. The magnetic therapy is based on the theory that magnets close to the skin increase the blood flow to the affected area. An increased blood flow means that there are more healing properties going to the area. This can keep the area warm and reduce the pain, but also assists in healing the injury and recovering more efficiently. Magnet Therapy uses the power of magnets to regenerate the atoms present in our cells directly. The magnetic power stimulates the electrons in our body and this relieves pain, speeding up the healing process.


The magnetic strap stabilises and reduces strain to the tendon. This reduces pain and discomfort all around your knee area. The magnetic strap aids mobility by easing pressure on the knee. It can be worn while playing sports or working as it does not affect your movement. The magnetic Support can be worn on either knee to get relief from painful, sore and weak joints.

Pain Due to Knee Injury

Pain in the knee due to an injury is one of the most common types of pain suffered by the people in the UK. It is second only to lower back pain and around a quarter of people will get it at some point in their lives.

It commonly affects teenagers, especially female athletes. It is the most common overuse syndrome in sports people as well.

Most cases of front knee pain are injuries from overuse or from the wrong and poor way of exercising. The sporting activities can resume once the pain subsides.

The pain due to the injury front part of the knee varies but tends to:

  • Be a dull ache that starts gradually, and is linked to physical activities
  • Occur going upstairs, or when getting up after a long time sitting, or kneeling
  • Produce a weakness in the legs

Tips to lower the pain due to Knee Injury Includes-

  • Stopping the physical activities that triggers it until it is resolved
  • Applying ice when the pain occurs
  • Taking pain relievers
  • Practising strengthening exercises

Causes of Knee Pain

The following are some of the most common causes of knee pain:

  • Arthritis

One of the most common causes of long term chronic knee pain is osteoarthritis. It is caused by constant wear and tear in the joint. Osteoarthritis usually affects older people who are over 65 years of age.

The knee functions smoothly due to the cartilage that connects the end of bones in the healthy joint. However, osteoarthritis hampers the movement of the cartilage which causes chronic pain. This pain only worsens over a period of time.

If extra weight is exerted on the knee, then the pain caused due to osteoarthritis worsens whereas giving the knee proper rest will alleviate the pain.  A person suffering from osteoarthritis will experience pain after a long period of inactivity wherein there is no movement. Movement assists in reducing the stiffness which reduces the recurrence of pain.

Rheumatoid arthritis which is another type of arthritis is also known to cause knee pain. Swelling of the knee is usually involved if a person is suffering from rheumatoid arthritis. Sore joints in the knee can feel tender, swollen, warm or red.

Along with the pain there will also be a general stiffness in the knee which is usually at its worst in the morning. Early treatment can be beneficial when dealing with rheumatoid arthritis which is why it is necessary to visit the doctor at the onset of symptoms.

Sprains, Strains, and Injuries

If the tissues in the knee get stretched due to increased or sudden activity or an awkward fall it could lead to a knee sprain or strain. Think of the acronym RICE to remember the basic steps of dealing with a sprained or strained knee. R-I-C-E stands for:

  • Rest the knee adequately or as specified by your doctor.
  • Ice- Apply a towel wrapped in ice on the sprained part of your knee for 15 to 20 minutes.
  • Compression- Apply pressure on the sprained area through a bandage.
  • Elevate the leg- Keep your leg in an elevated position.

The pain commonly accompanying a sprain should reduce within a few days. There would be a greater gradual improvement over the following weeks.

A sprain usually resolves itself, but if certain complications occur it might require specialist treatment. For example, an injury to the meniscus may require surgery.

  • Gout

Another type of arthritis that could lead to knee pain is Gout.  Gout causes sudden bouts of severe chronic knee pain and can also affect other joints. It is possible to deal with gout induced severe knee pain through proper treatment.

When to Visit a Doctor for the Knee Pain

A knee injury caused by trauma from incidents such as a road accident or a fall might require urgent medical attention.

If a person is experiencing considerable pain or deep swelling in the knee, then it might be necessary to get immediate medical attention.

If your knee pain is showing any of the following symptoms, then it is necessary to visit a doctor:

  • The pain persists for a long period of time.
  • The pain worsens over a certain period.
  • The pain is disrupting daily activities.

If the knee joints are tender, red or swollen then it is important to visit a doctor and get a diagnosis about the severity of your knee pain.

If persistent pain symptoms are experienced which also involve other joints, then it could be symptomatic of rheumatoid arthritis. If you experience symptoms of swelling in your knee, then it is necessary to get urgent medical assistance.

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