Home Remedies for Knee Pain

Home care helps mild knee pain from overuse, minor sprains and osteoarthritis. A hot swollen knee with fever needs a doctor.

After a new injury (first 2 to 3 days)

• Rest from painful activity, but do not stay completely still for long
• Ice: a cold pack wrapped in cloth for 10 to 15 minutes, several times a day
• Compression: a soft elastic bandage, not too tight
• Elevation: raise the leg on pillows when resting
• Then restart gentle movement as pain allows

For stiff, aching knees without swelling

• A warm compress or warm bath can ease stiffness
• Gentle bending and straightening movements through the day
• Short walks on level ground

Protect the knee

• Use a walking stick in the opposite hand if needed
• Wear supportive, cushioned shoes
• Use a knee support or brace if a doctor advises
• Avoid deep squatting, kneeling and long periods on stairs when painful
• Use a raised toilet seat or chair if sitting down and standing up hurt

Weight

Losing even 2 to 5 kg can ease knee pain. Avoid crash diets.

Simple topical care

Pain gels may help. Avoid broken skin. Warm oil massage is traditional, but avoid it on a hot or swollen knee.

What to avoid

• Running and jumping on a painful knee
• Taking painkillers for longer than advised
• Steroid tablets or injections without a doctor
• Massaging a swollen, injured knee hard

See a doctor

If pain lasts over 2 weeks, the knee swells, locks or gives way, or you cannot bear weight.

Key point

Rest early after injury, then keep the knee moving, protect it and manage weight.

Before your appointment

Note when the knee pain began, where it hurts, and whether there was a fall or twist. Describe swelling, stiffness, locking, giving way, clicking and what makes it better or worse. List all medicines, painkillers, supplements and herbal products. Mention fever, other joint pain, gout and past knee problems. Bring earlier X-rays or reports and your usual shoes. Ask about tests, exercise, safe pain relief and when surgery is considered. Seek urgent care for a hot swollen knee with fever or inability to bear weight, or call 112 for severe symptoms.