The fastest proven knee joint pain relief for most people is a mix of three things: a topical anti-inflammatory gel, ice or heat for 15 to 20 minutes, and gentle strengthening exercise every day. Long-term relief depends on the cause. Arthritis, a torn meniscus and an inflamed tendon each need a different plan.
Told you need knee surgery?
Surgery is not the only path for many knees. Before agreeing to an operation, many people first try strengthening, weight loss and injections. Some choose stem cell injections, which published studies suggest could ease pain and help some people delay surgery. Whether it could suit your knee is a doctor's decision after seeing your MRI. See alternatives to knee replacement.
Fast relief: what you can do today
- Rest the knee from what hurts, not from all movement. Short walks keep the joint moving. Running, jumping and deep squats can wait.
- Ice for a hot, swollen knee. Heat for a stiff, aching knee. 15 to 20 minutes, a cloth between skin and pack. See ice or heat.
- Anti-inflammatory gel on the knee. UK guidelines (NICE) put topical NSAIDs first for knee osteoarthritis. See gels and tablets.
- Raise the leg above hip level when the knee is swollen.
Long-term relief: what works over weeks
- Strengthening exercise is the treatment every major guideline recommends for knee osteoarthritis. See knee pain exercises.
- Losing weight if you carry extra. Research found each pound lost takes about four pounds of load off the knee per step. See weight and knee pain.
- A brace or insoles for some knees. See braces and supports.
When home relief is not enough
If pain lasts more than a few months despite exercise and weight loss, a doctor may suggest injections: cortisone, hyaluronic acid, PRP or stem cells. Each has a different level of evidence. Compare them in our evidence table.
Find your cause
Where and when it hurts gives a strong clue:
| Where / when it hurts | Common cause |
|---|---|
| Deep ache, worse after rest, stiff in the morning, age 45+ | Knee arthritis |
| Inner or outer side, catching or locking after a twist | Meniscus tear |
| Around or behind the kneecap, worse on stairs | Runner's knee |
| Sudden hot, red, very painful knee | Gout or infection: see a doctor today |
| Swelling at the back of the knee | Pain behind the knee |
Go to a doctor or emergency room now if the knee is hot and red with a fever, you cannot put weight on it, it looks deformed, or the calf is swollen and tender. See when to see a doctor.