Home Remedies for Knee Pain and Exercises That Can Help, Too

The knee is the largest joint in your body and is often prone to injury. Knee pain affects about 25% of adults in the U.S. It can make daily activities such as walking, bending, and climbing stairs challenging, and even affect your quality of life. But fortunately, at-home treatments can often ease knee pain symptoms.

Let’s take a closer look at what can cause your knee to ache, home remedies to ease the pain, and signs that it's time to get care. 

What causes knee pain?

Knee pain is often caused by an injury (such as a fall), overuse, or arthritis, but there are many causes. Some of the most common causes of knee pain are the following:

• Osteoarthritis (OA)

• Patellofemoral pain

• Meniscal tears

• Ligament tears (like an ACL tear)

• Bursitis

• Rheumatoid arthritis

• Gout

• Baker’s cyst 

Because there are many causes of knee pain, it’s always a good idea to talk with a healthcare professional to get an accurate diagnosis. 

Home remedies for knee pain

Many conditions that cause knee pain can be treated with the following home remedies. 

RICE method

The RICE method (rest, ice, compression, elevation) is a common and easy way to reduce pain and inflammation. This method consists of:

• Rest: You should avoid any activity that’s making your knee hurt. But don’t rest too long, and choose gentle movements to keep your knee joint from getting too stiff. 

• Ice: Use a cold pack to ice your knee for 20 minutes at a time, a couple of times a day. 

• Compression: You can apply compression to your knee by wrapping it with a soft bandage or knee sleeve.

• Elevate: Propping your knee up on pillows can help to decrease swelling.

Over-the-counter (OTC) pain relievers

• Oral OTC medications: Acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil or Motrin), can decrease pain and inflammation. You shouldn’t take these medications longer than 10 days without talking with a healthcare professional.

• Topical NSAIDs: You can also apply an anti-inflammatory cream (also called topical NSAIDs) to help decrease knee pain. These are available over-the-counter, and some popular types include Voltaren gel (diclofenac), capsaicin cream, and menthol cream.

• Low-impact exercises: Exercise is an important part of managing knee pain. Start with low-impact exercise, such as a stationary bike, walking, or water aerobics, to avoid overloading the knee joint. You can progress to higher-impact activities, like running, once your pain subsides. If you have knee osteoarthritis, you should stick to low-impact exercises to avoid joint damage.

• Daily stretches: Regular stretching can help decrease knee pain in people with arthritis. After a warm-up, fully straighten and bend your knee several times. You can also do these knee exercises daily. 

• Strengthening exercises: Strengthening your quadriceps, hamstrings, and hip muscles, are an important part of keeping your knee strong. These exercises can help support the knee and decrease pain.

• Weight management: If you have a body mass index (BMI) of over 25, losing weight can help reduce the amount of pressure on your knee joints. Combining exercise with a calorie-restricted diet shows the best results in improving knee pain. 

• Knee braces and sleeves: Knee sleeves may provide some pain relief and support, but there’s mixed evidence showing whether they are helpful in the long term. For those with arthritis, research has found that a semirigid knee brace can help reduce pain and improve function.

• Epsom salt soaks: This popular home remedy may help reduce joint pain and inflammation. Even though research is mixed on whether the magnesium in the Epsom salt is absorbed through the skin, a warm bath will help decrease pain and improve movement.

• Acupressure: One study found that those with knee osteoarthritis who did self-acupressure twice a day for 12 weeks had less pain and improved movement. You can try using an acupressure mat for home use.

• Turmeric and ginger: Turmeric is an herb that may help reduce inflammation, while ginger may help relieve pain. One small study found that those with knee arthritis who took a mixture of turmeric, ginger, and black pepper twice a day for 4 weeks had less inflammation.Talk with a healthcare professional before using supplements. 

• Supportive shoes: Wearing the wrong type of shoes can put added stress on your knees. Choose well-cushioned shoes that provide good arch support and offer sufficient room for your toes.

What are the best exercises for knee pain?

Strengthening exercises can help give your knee support and restore range of motion. You can aim to do these exercises 2 to 3 times a week. Start with a 5- to 10-minute warm-up, such as a stationary bike or light walk, to get your muscles primed for movement. 

These exercises below are a good place to start in managing your knee pain.

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Wall calf stretch

A tight calf muscle can put added strain on your knees. The wall calf stretch improves flexibility in the muscles and tissue in the back of your legs. Follow these steps to do the wall calf stretch:

• Step 1: Start by facing a wall and standing about 1 foot away from the wall.

• Step 2: Place both palms on the wall at shoulder height.

• Step 3: Step your right foot back at a 45-degree angle from the wall, keeping your leg straight and your heel down on the floor.

• Step 4: Bend your left knee as you press into the wall. You should feel a stretch along the back of your right leg.

• Step 5: Hold for 15 to 30 seconds. Straighten your left knee to relax. And then repeat the stretch again 2 to 3 times.

• Step 6: Repeat on the other leg.

Standing quadriceps stretch

The standing quadriceps stretch targets the muscles in the front of the thigh (the quadriceps muscle) and helps you maintain range of motion in your knee. To do the standing quadriceps stretch, follow these steps:

• Step 1: Stand in front of a chair or wall for balance.

• Step 2: Bend your right leg at the knee, bringing your heel toward your buttock.

• Step 3: Grab your heel with your right hand and pull it toward your buttock to deepen the stretch. Only go as far as you can without feeling a sharp pain.

• Step 4: Hold this stretch for 30 to 60 seconds. Relax your leg and then repeat 2 to 3 times.

• Step 5: Repeat on the other side.

Supine hamstring stretch

The supine hamstring stretch lengthens the hamstring muscle at the back of your leg. It also improves range of motion in extension. Follow these steps:

• Step 1: Lie on your back on the floor with both legs bent. 

• Step 2: Lift your right leg off of the floor and bend it at the knee. Clasp your hands below your knee and pull your bent leg towards your chest.

• Step 3: Slowly straighten your leg, feeling the stretch at the back of your leg. Try to straighten it completely. 

• Step 4: To deepen the stretch, pull your straightened leg back.

• Step 5: Hold for 30 to 60 seconds. Relax your leg and then repeat the stretch 2 to 3 times.

• Step 6: Repeat on the other leg.

Wall squats

This wall squat exercise strengthens your hamstrings, quadriceps, and hip muscles. As your strength improves, you can hold dumbbells for resistance or perform a squat without the wall.

To do wall squats, follow these steps:

• Step 1: Stand with your feet slightly wider than hip-width distance and your back against the wall. Walk one step forward. Your toes should be slightly pointed out.

• Step 2: Bend your knees to lower yourself down into a squat as your back slides down the wall. Keeping your back against the wall, try to lower down until your knees are at a 90-degree angle. 

• Step 3: Hold for 5 seconds.

• Step 4: Return to standing.

• Step 5: Repeat 12 times, performing 2 to 3 sets.

Clamshell

The clamshell exercise targets hip muscles that support lower-body stability and joint alignment. Follow these steps:

• Step 1: Lie on your side with your forearm resting on the floor. Stack your legs on top of each other and bend your knees to a 45-degree angle.

• Step 2: Keep your feet together as you lift your top knee up. Keep your body straight and don’t let it roll back.

• Step 3: Hold your leg up for 5 to 10 seconds, and then return to the starting position.

• Step 4: Repeat 20 times on each side.

• Step 5: If this feels too easy, place a resistance band around your legs above your knee joint.

Bridges

The bridge exercise strengthens your glutes, hamstrings, and core. Follow these steps:

• Step 1: Lie on your back on the floor with your knees bent and your feet flat.

• Step 2: Squeezing your glutes, lift your hips off of the floor. Keep your back straight.

• Step 3: Hold for 5 to 10 seconds, and then return to the starting position.

• Step 4: Repeat 20 times. Perform 2 to 3 sets.

When should you get care for knee pain?

If your knee pain doesn’t improve or worsens after 3 days of home treatment, you should get care. Other signs you should see a medical professional are: 

• You can’t walk on your knee.

• You have severe, sharp pain (even without putting weight on it).

• Your knee looks misshapen.

• Your knee locks or buckles frequently.

• You have limited range of motion and can’t bend or straighten it all the way.

• You have swelling, redness, discoloration, or warmth around the knee.

Frequently asked questions

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Written by:

Kim Grundy, PT

Kim Grundy, PT, is a writer, editor, and licensed physical therapist. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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