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How to Relieve Knee Pain at Night

Knee pain can be difficult at any time of day, but it often feels particularly disruptive at night. What might have been a manageable ache during the day can become more noticeable when you lie down to rest. This can make it harder to get comfortable, fall asleep or stay asleep, which in turn can affect your mood, energy and overall health.

Night-time knee pain can have many causes, including injury, arthritis or strain from daily activity. Fortunately, there are practical ways to ease discomfort and improve your chances of a more restful night.

Why Does Knee Pain Feel Worse at Night?

When you’re active during the day, movement helps keep joints lubricated and muscles warm. Once you settle into bed and your body relaxes, inflammation in the joint may become more noticeable. Lying still can also allow swelling or stiffness to build up, which may lead to discomfort or a throbbing sensation that interrupts sleep.

Pain may also feel more intense at night because there are fewer distractions. Without the noise and activity of daily life, your brain may focus more on sensations coming from your body.

Common Causes of Night-Time Knee Pain

There are several reasons why your knee might hurt more at night. Osteoarthritis is a common one, particularly in older adults. This condition causes the protective cartilage in the knee joint to wear down, leading to stiffness and pain that can worsen with inactivity.

Tendinitis or bursitis, which involve inflammation of soft tissues in or around the knee, may also flare up after a long day. Injury from a fall, twist or strain earlier in the day can lead to aching or discomfort at bedtime.

In some cases, poor sleeping posture or pressure on the knee joint while lying down can trigger pain, especially if the joint is already irritated. Pregnant women, people who are overweight, or those with previous knee injuries may also be more prone to night-time pain.

How to Relieve Knee Pain at Night

Creating a supportive sleeping environment can make a big difference. Try sleeping on your back with a pillow under your knees to reduce pressure on the joint. If you prefer to sleep on your side, placing a pillow between your knees can help keep your hips and knees aligned, reducing strain.

Applying a warm compress to the knee for 15 to 20 minutes before bed may help relax the muscles and ease joint stiffness. Make sure the heat is gentle and not too hot. If the knee is swollen, a cold compress instead may help reduce inflammation before you sleep.

Taking simple pain relief such as paracetamol or, if appropriate, an anti-inflammatory like ibuprofen can ease discomfort enough to help you get to sleep. However, it’s important to check with your GP or pharmacist before taking medication regularly, especially if you have other health conditions.

Gentle evening stretching or low-impact movement, such as walking or leg lifts, can improve circulation and reduce stiffness before bedtime. A warm bath before sleep may also help you feel more relaxed and soothe the joints.

Using a supportive mattress and checking your sleeping position is important too. If your bed is too soft or too firm, it could be contributing to poor joint alignment. Knee supports or braces, if recommended by a physiotherapist, may also provide relief by stabilising the joint during sleep.

Long-Term Approaches to Prevent Night-Time Knee Pain

Maintaining a healthy weight can significantly reduce the pressure on your knee joints. Even small weight changes can ease the burden on the knees, especially during rest.

Regular strengthening exercises for the muscles around the knee, particularly the thighs and hips, can improve support and reduce pain over time. A physiotherapist can guide you with a tailored plan based on your needs.

Keeping active during the day with low-impact exercise such as walking, swimming or cycling can keep the joints mobile and reduce stiffness. Avoiding long periods of sitting or inactivity may also help reduce pain when it’s time to rest.

When to Seek Medical Advice

If your knee pain continues to disturb your sleep for more than a couple of weeks, or if it’s getting worse, speak to your GP. You should also seek help if you have swelling, redness, warmth around the joint, difficulty moving your knee or if the pain came on suddenly without injury.

Persistent pain could be due to underlying joint problems such as arthritis or inflammation, which may benefit from treatment, physiotherapy or changes to your activity levels. In some cases, you may need further investigation such as imaging scans or referral to a specialist.

Emotional Impact of Disturbed Sleep

Chronic pain can have a knock-on effect on mental wellbeing, particularly when it affects your ability to sleep. It’s not unusual to feel more irritable, low or anxious when tired, especially if you’re also managing daytime pain. If night-time discomfort is affecting your mood or ability to function, talk to your GP or a mental health professional. There is support available, and managing the pain often improves sleep and emotional health too.

Final Thoughts

Knee pain at night can be frustrating, especially when it interferes with your rest and recovery. Fortunately, there are simple yet effective ways to improve comfort, from changing your sleeping position to using heat or cold therapy and gentle evening stretches. If pain persists, getting the right diagnosis and support can lead to longer-lasting relief. You deserve a good night’s sleep, and with the right care, it’s absolutely possible.