If you have knee pain, either due to a recent injury or long-term arthritis, you can do many things to get relief. The best treatment depends on what's causing your pain. You also may need to see a doctor.
Follow these 11 dos and don'ts to help your knees feel their best.
Don't rest too much. Too much rest can weaken your muscles, which can raise the chances of getting injured again. Find an exercise program that is safe for your knees and stick with it. If you're not sure which motions are safe or how much you can do, consult your doctor or a physical therapist.
Do exercise. Cardio exercises strengthen the muscles of the heart, but not the joints. To protect your knees, mix weight training with stretching, which will help keep your muscles limber. Cardio also helps you keep your weight stable and feel stronger overall. For cardio, some good choices include walking, swimming, water aerobics, stationary cycling, and elliptical machines. Tai chi may also help ease stiffness and improve balance.
Don't risk a fall. A painful or unstable knee can make a fall more likely, which can cause more knee damage. Curb your risk of falling by making sure your home is well lit, using handrails on staircases, and using a sturdy ladder or footstool if you need to get something from a high shelf.
Do use "RICE." Rest, ice, compression, and elevation (RICE) can ease knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage, and keep your knee raised above heart level.
Don't overlook your weight. If you're overweight, losing weight eases the stress on your knee. You don't even need to get to your "ideal" weight. Smaller changes still make a difference.
Don't be shy about using a walking aid. A crutch or cane can take the stress off your knees. Knee splints and braces can also help you stay stable.
Do consider acupuncture. This form of traditional Chinese medicine, which involves inserting fine needles at certain points on the body, is widely used to relieve many types of pain and may help with knee pain.
Don't let your shoes make matters worse. Cushioned insoles can lessen stress on your knees. For knee osteoarthritis, doctors often recommend special insoles that you can put in your shoes. To find the right insole, consult your doctor or a physical therapist.
Do play with temperature. For the first 48-72 hours after a knee injury, use a cold pack to ease swelling and numb the pain. A plastic bag of ice or frozen peas works well. Use it for 15-20 minutes three or four times a day. Wrap your ice pack in a towel to be gentle to your skin. After that, you can heat things with a warm bath, heating pad, or warm towel for 15-20 minutes, three or four times a day.
Don't jar your joint(s). High-impact exercises can further injure painful knees. Avoid jarring exercises such as running, jumping, and kickboxing. Also avoid exercises such as lunges and deep squats that put a lot of stress on your knees. These can worsen pain and, if not done correctly, cause injury.
Do get expert advice. If your knee pain is new, get a doctor to check it out. It's best to know what you're dealing with to prevent further damage.
Ice or Heat?
Not sure whether to use ice or heat for your knee issue? The answer often depends on the cause. If you have swelling from something like a recent injury, it responds best to ice. Heat usually works best for pain and stiffness that may come from conditions such as arthritis. This chart gives more examples.
| Use ice on your knee for: | Use heat on your knee for: |
|---|---|
| Injuries and swelling after a specific incident | Chronic pain or stiffness |
| Flare-ups of tendonitis | Muscle tightness |
| Gout attacks | Improving your knee's range of motion |
| Recent sprains | Achiness or tightness without swelling |
When to Get Medical Help
New or unexplained knee pain, or pain from an injury, should be checked by your doctor early. Catching problems sooner usually means simpler treatment and less risk of long-term damage.
Seek emergency care if:
- You can't bear any weight on your knee or can't straighten or bend your knee.
- There's an obvious deformity or the joint looks out of place.
- You hear a loud pop at the time of injury, followed by rapid swelling and instability (possible ligament tear).
- You have severe pain after a fall, collision, or twisting injury.
- You see signs of infection: fever, chills, or a swollen knee that's red or hot.
- You have numbness or tingling, or if your leg or foot is turning pale or cold (circulation or nerve issue).
Takeaways
Small, consistent changes matter most for knee pain: Stay active with low-impact exercise rather than resting too much, manage your weight, and use aids such as canes or braces without hesitation. Use ice for swelling or a fresh injury and heat for stiffness or chronic aches, such as arthritis. When in doubt, especially with new pain, get it checked by a doctor early rather than waiting.
FAQs About Knee Pain
When my knee clicks or pops without pain, is it safe to keep exercising?
Usually, yes. Painless clicking or popping (crepitus) is often caused by gas bubbles or tissue shifting, not by damage. But do see a doctor if the clicking comes with pain, swelling, or instability, which would be worth getting checked out.
Can sleeping with a pillow between or under my knees help relieve knee pain?
Yes. It helps keep your joints aligned and takes pressure off your knee overnight.
How do I know if my knee pain is coming from my hip or lower back instead?
Knee pain that comes from the hip or back often shows up without swelling or tenderness at your knee joint itself. It worsens with hip movements (like rotating your leg) or back movements (like bending). You may also sometimes have numbness or shooting pain down your leg. If moving your hip or back — without moving your knee — brings on the pain, the pain is likely being referred from elsewhere. See a doctor or physical therapist to pinpoint the source.
Does cracking my knees cause long-term arthritis or cartilage damage?
No. Research hasn't found a link between knee cracking and arthritis or cartilage damage. The sound is usually just gas bubbles collapsing in the joint fluid, not bone or cartilage grinding.
