Adults only (18+)

How to Relieve Knee Pain

Knee pain is one of the most common musculoskeletal complaints in the UK, affecting people of all ages. Whether it comes on suddenly after an injury or develops gradually due to wear and tear, it can have a significant impact on daily life. From struggling to climb stairs to waking in the night with discomfort, knee pain can interfere with work, exercise and sleep.

Fortunately, there are many effective ways to relieve knee pain depending on its cause. While some issues can be managed at home with rest and self-care, others may need professional treatment or longer-term support. Understanding what’s behind the pain is the first step to feeling better and staying mobile.

What Is Knee Pain and Where Does It Come From?

Knee pain refers to any discomfort in or around the knee joint. It may be felt at the front, back or sides of the knee and can range from a mild ache to sharp or burning pain. The knee is a complex structure involving bones, cartilage, ligaments, tendons and muscles, all of which can contribute to pain if injured, strained or inflamed.

Knee pain may be sudden, such as after a fall or twist, or it may develop over time due to repetitive use, poor posture or ageing. Common types of knee pain include patellofemoral pain (around the kneecap), ligament or cartilage injuries, tendonitis and osteoarthritis.

Signs and Symptoms

The symptoms you experience will depend on the underlying cause. Some people may notice swelling, stiffness or difficulty straightening the knee fully. Others may have pain only during activity or after resting. A feeling of instability, grinding, or clicking may also be present. If the pain is linked to inflammation, the area may feel warm or appear red.

Causes and Contributing Factors

There are many reasons why knee pain may develop. Sports injuries, such as a torn ligament or meniscus, often cause pain in younger, active individuals. Overuse from running, jumping or repetitive kneeling can lead to tendon problems or bursitis.

In middle-aged and older adults, osteoarthritis is a frequent cause. This results from gradual thinning of the cartilage that cushions the knee, leading to stiffness, swelling and pain that worsens with activity. Other conditions like gout, rheumatoid arthritis or referred pain from the hip or lower back can also affect the knees.

Poor posture, excess weight and weak muscles around the hips and thighs can put additional stress on the knees. Hormonal changes, pregnancy or previous injuries may also increase the likelihood of knee pain.

Diagnosis and Assessment

If your knee pain is mild and improves with rest, you may not need to see a doctor straight away. However, if it persists for more than a few weeks, gets worse or interferes with your daily routine, it’s important to seek medical advice.

Your GP may examine the joint, ask about your symptoms and how they started, and assess your movement. You may be referred for imaging tests such as an X-ray or MRI if a more detailed view is needed, especially for suspected injuries or arthritis.

How to Relieve Knee Pain at Home

In many cases, knee pain can be managed effectively with self-care. Resting the knee by avoiding strenuous activities or long periods on your feet gives it time to heal. However, complete rest for too long can weaken the muscles, so it’s important to strike a balance.

Applying a cold compress or wrapped ice pack to the knee for 10 to 20 minutes every few hours during the first couple of days can help reduce swelling and discomfort. After the initial inflammation has settled, gentle warmth such as a warm towel or bath may ease stiffness.

Paracetamol or anti-inflammatory painkillers like ibuprofen can be used to reduce pain and swelling, though these should be taken with care, especially if you have underlying health conditions. A pharmacist can advise on what is safe for you.

Gentle exercises to strengthen the muscles around the knee, particularly the quadriceps and hamstrings, can improve support and reduce strain. A physiotherapist can guide you on the right exercises for your condition.

Lifestyle Tips and Prevention

Maintaining a healthy weight reduces pressure on the knees and can significantly ease pain linked to osteoarthritis or strain. Even a small weight loss can make a noticeable difference.

Choosing supportive footwear and avoiding high heels or unsupportive shoes can help align your legs and reduce impact. Using knee supports or braces may offer comfort and stability during activity, especially after an injury.

Low-impact activities such as swimming, cycling or walking on flat surfaces are often gentler on the knees than running or jumping. Keeping your muscles strong and flexible through regular stretching and strength exercises supports overall joint health.

When to Seek Medical Help

You should see a GP if your knee pain is severe, does not improve with rest, is associated with swelling or redness, or if you cannot put weight on the joint. Sudden injury with a popping sound, visible deformity, or inability to straighten or bend the knee may need urgent assessment.

Persistent pain that is affecting your mobility, mood or sleep should not be ignored. You may benefit from physiotherapy, referral to a specialist or additional investigations to find a long-term solution.

Myths and Misunderstandings

A common myth is that people with knee pain should avoid all exercise. In fact, staying active with the right movements can strengthen the joint and reduce pain. Another misconception is that everyone with knee arthritis will eventually need surgery. Many people manage their symptoms well for years through non-surgical methods.

Emotional Impact of Knee Pain

Living with pain can be frustrating and disheartening, especially when it affects your independence or usual activities. It is completely normal to feel anxious, upset or even low when pain persists. Speak to your GP if your mental wellbeing is affected—support and treatment are available, and small changes can make a big difference to how you feel.

Final Thoughts

Knee pain can range from a short-term nuisance to a longer-lasting condition, but with the right care, most people can find relief. Whether it’s a case of overuse, arthritis or injury, there are safe and effective ways to reduce pain and improve movement. By taking early steps to address symptoms, strengthening the surrounding muscles and knowing when to seek help, you can stay active and manage your knee health confidently.