Adults only (18+)

How to Relieve Pain from Knee

Knee pain is an incredibly common issue that affects people of all ages and walks of life. Whether it comes on suddenly after an injury or develops gradually over time, knee pain can have a significant impact on your mobility, independence, and day-to-day comfort. Understanding what might be causing the pain and how to manage it effectively is key to relieving symptoms and maintaining a good quality of life.

This article explores what knee pain is, common causes, the signs to look out for, and how to treat or relieve it both at home and with the help of healthcare professionals. Whether your pain is linked to wear and tear, a sporting injury, or simply getting older, there are plenty of ways to help reduce discomfort and support healing.

What Is Knee Pain?

Knee pain refers to discomfort in or around the knee joint. It can affect the front, back, sides, or all around the knee depending on the underlying cause. The pain might be sharp, aching, throbbing, or feel like stiffness or pressure. Some people may also experience clicking, popping, or a feeling that the knee is giving way. The knee is a complex joint made up of bones, cartilage, ligaments, tendons, and fluid-filled sacs, all of which can be affected by injury, overuse, inflammation, or wear.

In many cases, knee pain is short-term and resolves on its own with rest and care. However, for some people, it can become more persistent and may require treatment or support to manage ongoing symptoms.

What Causes Knee Pain?

There are many possible causes of knee pain, ranging from injuries to chronic conditions. Sudden or acute knee pain is often caused by a sprain, strain, ligament tear, or cartilage injury. This is particularly common in people who play sport or engage in physical activity that involves twisting or high-impact movement. Overuse injuries such as tendonitis or bursitis can also develop when repetitive stress is placed on the knee without sufficient recovery.

Gradual or ongoing knee pain is often linked to osteoarthritis, which occurs when the protective cartilage in the joint breaks down over time. This is more common in older adults, though younger people can also be affected, especially after previous knee injuries. Other potential causes include rheumatoid arthritis, gout, infection, or referred pain from the hip or lower back. Being overweight can place extra pressure on the knee joint and contribute to both pain and the development of longer-term conditions.

Signs and Symptoms to Watch For

Knee pain can present in various ways depending on the cause. Common symptoms include stiffness, swelling, and difficulty bending or straightening the knee fully. You may also notice redness, warmth, or a feeling of grinding or locking within the joint. If the pain comes on suddenly, is severe, or follows a fall or twisting injury, there may be damage to a ligament or meniscus that needs assessment. Similarly, if your knee gives way when walking, it can be a sign of instability in the joint.

In cases where pain develops gradually, it might start as a dull ache during or after activity and become more noticeable over time. It is important to monitor any changes and seek advice if the pain interferes with your usual routine, worsens despite self-care, or is accompanied by fever, significant swelling, or the inability to put weight on the leg.

How to Relieve Knee Pain at Home

Many types of mild to moderate knee pain can be managed safely at home with simple measures that reduce inflammation, support healing, and ease pressure on the joint. Rest is often one of the most effective short-term strategies. Try to avoid activities that put strain on the knee, such as running, squatting, or climbing stairs. However, it is important not to become completely inactive, as gentle movement can help keep the joint flexible and prevent stiffness.

Applying an ice pack wrapped in a cloth to the knee for 15 to 20 minutes a few times a day can help reduce swelling and numb discomfort. Elevating the leg on a cushion while resting may also ease pressure. If needed, over-the-counter pain relief such as paracetamol or ibuprofen can be used, provided it is safe for you. Anti-inflammatory gels applied directly to the knee may offer additional relief with fewer effects on the stomach than tablets.

Wearing supportive footwear and avoiding walking barefoot on hard surfaces can also make a difference. Using a walking stick or knee brace, even temporarily, may help reduce strain on the affected joint.

Strengthening and Mobility Exercises

Once the pain has settled slightly, gentle strengthening and mobility exercises can support long-term recovery and prevent future problems. Building the muscles around the knee, particularly the quadriceps and hamstrings, helps to stabilise the joint and reduce pressure during movement. Physiotherapists often recommend exercises such as leg raises, heel slides, and step-ups that can be tailored to your level of comfort and ability.

Stretches that target the calves, thighs, and hips can also improve flexibility and reduce tightness around the knee. Low-impact activities such as swimming, cycling, or walking on flat surfaces are ideal for maintaining fitness without placing undue stress on the joint.

If you are unsure where to start or concerned about doing more harm than good, ask your GP for a referral to a physiotherapist or look for NHS exercise guides designed specifically for joint pain.

When to Seek Medical Advice

While many cases of knee pain improve with rest and self-care, it is important to see your GP or a physiotherapist if the pain does not improve after a few weeks, returns frequently, or gets worse over time. You should also seek medical attention if your knee is visibly deformed, very swollen, or unable to bear weight.

If you experience locking, instability, or signs of infection such as warmth, redness, and fever, you should be assessed as soon as possible. Your GP may recommend further tests such as X-rays, MRI scans, or blood tests depending on your symptoms and history. In some cases, referral to an orthopaedic specialist may be needed for further evaluation or treatment.

Medical Treatments for Knee Pain

Depending on the cause and severity of your knee pain, your healthcare provider may suggest additional treatment options. Physiotherapy is one of the most effective non-surgical approaches and can improve strength, function, and mobility over time. Injections such as corticosteroids may be used in some cases to reduce inflammation and relieve pain, especially in arthritis.

For more persistent or severe problems, surgical options such as arthroscopy or knee replacement may be considered, though these are usually reserved for situations where other treatments have not provided relief. Your doctor will explain the risks and benefits of each approach and help you decide what is best for your situation.

Supporting Your Mental and Emotional Wellbeing

Persistent pain can have a knock-on effect on your mood, confidence, and ability to carry out daily tasks. It is completely normal to feel frustrated, anxious, or low when knee pain limits your movement or stops you from doing the things you enjoy. Acknowledging the emotional impact of pain is just as important as managing the physical symptoms.

Staying connected with others, asking for help when needed, and finding ways to stay active within your limits can all support your wellbeing. If you are struggling to cope, speak to your GP, who can refer you to services that offer support for pain management, emotional health, or coping with long-term conditions.

Common Myths About Knee Pain

One common misconception is that knee pain always means arthritis. While osteoarthritis is a leading cause of knee discomfort, many cases are related to injury, overuse, or posture and can improve with the right support. Another myth is that exercise should be avoided altogether when your knees hurt. In fact, gentle, appropriate movement is often essential for recovery and long-term joint health. Some people also believe that surgery is the only solution for knee pain, but many effective non-surgical treatments are available and often work well when used consistently.

Final Thought

Knee pain is a widespread issue that can range from a minor nuisance to a life-altering condition. The good news is that many cases respond well to rest, simple self-care, and gradual strengthening. Understanding the cause of your pain, treating it early, and seeking help when needed can make a significant difference to your comfort and mobility. Whether your knee pain is a new concern or a long-term issue you are learning to manage, there is support available, and you do not have to face it alone.