At-Home Knee Pain Relief: 5 Treatments You Can Try

A woman sits on the grass, checking her knee pain, dressed in workout clothes.

Knee pain can be a real nuisance. It can make it difficult to do everyday activities, and it can be quite uncomfortable. If you’re looking for some at-home knee pain relief, you’re in luck! In this blog, we will discuss 5 treatments that you can try. Let’s get started!


Ice the area for 15 minutes, 3 times a day

Cold treatment is a popular method for treating muscular pain.

An ice pack applied to the afflicted area decreases blood flow, easing pain and inflammation. Ice is most beneficial when used within the first 24 hours of knee pain.



  1. Ice the area for fifteen minutes three times a day to reduce pain and swelling.
  2. Apply a clean, dry cloth over the ice to protect your skin.
  3. Repeat this process for two to three days, or until the pain and swelling have subsided.

These simple steps can help you recover from a minor injury more quickly and get back to your usual activities.


Take Ibuprofen or Another Pain Reliever to Reduce Inflammation

When you experience pain, the first thing you probably want is a relief. And while there are many different ways to achieve this, taking ibuprofen is often an effective solution.

Ibuprofen reduces inflammation, which can help ease pain and stiffness. In addition, it can also help to reduce fever. While ibuprofen is generally safe for most people, it’s essential to take it as directed. Taking too much ibuprofen can lead to side effects like stomach pain, diarrhea, and headaches. If you need to figure out how much ibuprofen to take, talk to your doctor or pharmacist. They can help you find the right dosage for your individual needs.


Use a Heating Pad on Low Heat to Help Loosen Up the Muscles and Improve Blood Circulation

Heat treatment, like cold therapy, can be used to relieve body pain.

Blood flood increases when you use a heating pad or a hot water bottle. This allows oxygen and nutrients to more easily reach your hurting joints. Heat dilates blood vessels and increases blood flow to the afflicted region, reducing pain and stiffness.


In addition, the heat can help to relax tense muscles, making them more pliable and less likely to cramp up. For best results, use the heating pad for 20-30 minutes at a time. Be sure to apply it over a towel or other layer of fabric to protect your skin from burns.


Caution: Do not apply heat to any part of your body for more than 20 minutes at a time, or you can burn your skin.


Stretch the Muscles Around Your Knee Using Gentle Exercises

As we age, it’s important to keep all our muscles active and healthy through regular exercise. This is especially true for the muscles around our knee joint, which can become weak and stiff from disuse.


Stretching and strengthening these muscles can help to improve the range of motion, prevent pain, and reduce the risk of injury.


There are a number of simple exercises that can be done at home to stretch and strengthen the muscles around your knee. For example, try sitting on the floor with your legs extended straight in front of you. Gently press down on your knees with your hands to stretch the muscles. You can also try doing some leg lifts or biking to strengthen the muscles. By including these exercises in your daily routine, you can help keep your knees healthy and pain-free.


Elevate Your Leg When Resting To Reduce Swelling

Knee swelling is one of the major symptoms of knee pain. It can be a sign of a major injury or the symptom of an underlying medical condition. Damage to any part of your knee can cause excess joint fluid to accumulate. This will result in swelling of your knee.


One way to reduce swelling is to elevate your legs when resting. This helps to drain the fluid away from the affected area and can provide relief from discomfort. When elevation is not possible, wearing compression stockings can also help to reduce swelling. By promoting circulation and keeping the fluid from pooling, they can help to prevent uncomfortable conditions.


So next time you find yourself stuck in a long airport layover, remember to elevate your legs and reduce the risk of swelling.


By following these guidelines, you should see a significant reduction in knee pain and swelling. Be sure to give yourself time to rest and ice the area frequently throughout the day. It may take several days for the full effects of these treatments to be felt, so don’t get discouraged if you don’t see results immediately. If your pain persists or gets worse, be sure to consult with a doctor or physical therapist.


Want to know more about knee pain? you may check some of our related articles here.