How to relieve knee pain


If you have a knee joint pain problem, how to relieve knee pain is likely to be one of the biggest questions on your mind. Whether it’s an arthritis pain in knee, pain from running, a gout pain in knee or any other of a wide range of issues, knee pain can be debilitating and a something that’s always on your mind.

I developed StrideThrive to support people who, like me, have been troubled with their joints in a way that limits their mobility. I suffered with knee pain from running, but I soon came to realise that a lot of my customers were suffering with knee pain from arthritis. Not least my granny, who is a big fan!

I thought it might be helpful to pull together a handy guide for different methods I have found for relieving knee pain, and unsurprisingly a lot of the solutions are designed to help the vast number of people who suffer with chronic knee issues such as osteoarthritis knee pain.

I hope this article helps, but please remember to consult a health professional before adapting your care plan to include any of these suggestions.

Keep Moving

How to relieve knee pain?You might not feel like keeping on, but too much rest can actually worsen the pain. This is because the muscles supporting your knee will become weaker if not exercised regularly. For older people suffering with arthritis pain in knee, this might not mean racing around the sports track, but just standing up and pottering to the kitchen to make a cup of tea more often.

Having said that, I really recommend speaking to a health professional to find out which activities are suitable for your type of knee pain.

Accommodate for your knee pain

Unsurprisingly, when your knee is feeling painful, you are more vulnerable to further damage it. Think about how you can adapt your daily activities to make sure not to cause further damage. That might be putting extra lights into a dim area to avoid falls, or popping a small footstool in the kitchen, so you don’t have to stretch to get into the top shelf of the cupboard, or as simple as always using the handrail to get up and down stairs.

If you are older and suffering with debilitating knee pain caused by osteoarthritis for example, you might be eligible for help towards the cost of aids to daily living, which are designed to help you avoid further injury. If you are in the UK, check out this handy guide from the NHS to see what support you are entitled to. 

Remember RICE

How to relieve knee pain?No matter what kind of ache you have, RICE is an easy way to relieve knee pain fast. Rest Ice Compression and Elevation has long been a go-to solution for athletes, but it works for any kind of joint pain.

Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage like our bamboo knee sleeve, and keep your knee elevated. 

Look East

Consider acupuncture, a form of traditional Chinese medicine which involves inserting fine needles at certain points on the body. When I lived in South Korea, acupuncture was the first treatment that my doctor referred me for when suffering with joint pain. It says a lot that acupuncture is often prescribed before pain killers for many types of joint pain, and is often effective for knee cap pain.

Go Shoe Shopping

How to relieve knee pain?Many a time, your choice of footwear might be making matters worse. Cushioned insoles can reduce the stress placed on your knees.

For osteoarthritis knee pain, doctors often recommend a special insole for your shoe. To find out if this is an option for you, speak with your doctor or physical therapist.

I suffered very badly when pregnant with joint pain and had to consider how to relieve knee pain without using tablets (discouraged when expecting).

Personally, I found that barefoot running shoes, such as Nike Free, or biomechanical engineered soled shoes, such as FitFlop, really helped me to stay on my feet longer with less joint pain. So much so, that I have continued to use them now I’m chasing after my daughter!

Bedtime Rituals

Instead of fearing knee pain at night, look forward to bedtime by creating a routine that will help to relieve night time knee joint pain. Use a heating pad or an ice pack for 15-20 minutes before bed to ease pain in the knee before you go to sleep.

Also consider when you are taking medications. Many over the counter pain relief tablets contain caffeine, so although they might relieve knee pain fast, they may be keeping you awake. If you suspect this is a problem for you, ask your pharmacist or doctor if adjusting your dosing schedule will help avoid knee pain at night.

Keep the tap running

How to relieve knee pain?It’s crucial that you keep your body hydrated, especially if you’re suffering with a gout pain in the knee. Make sure you’re drinking the recommended amount of water, at regularly spaced intervals during the day. I set an alarm on my phone at 3 hour intervals during the working day to make sure I head to the tap to top up my water bottle. 

Drinking more water may not cure your joint pain, but it can help to improve the health of your joints. Drinking water can stimulate your production of synovial fluid (which lubricates the cartilage in the joint), reduce inflammation around the painful area and encouraging the growth of new cells in the cartilage tissues.


When it comes to how to relieve knee pain, it’s important to be sensible to avoid further injury, be kind to your body by making sure it’s equipped with the right tools to help it perform. And remember to always speak with a medical professional before embarking on a change in recovery method, to make sure that it’s a good fit with your type of knee cap pain.