1. You aren't moving enough. One of the biggest mistakes we see patients with knee pain make is to begin using their knees less. For example, if you have osteoarthritis and moving your knee hurts, you may think the best approach is to rest your joint and let it heal.
You can usually treat knee pain at home with the RICE method: Rest: Stop the physical activity that caused the pain to avoid making the injury worse. Ice: Apply an ice pack or cold compress for 15 to 20 minutes every hour for the first day after your injury. After one day, you can apply ice every three to four hours.
The best position to sleep when you have knee or hip pain is on your back with a pillow under your knees. You can also try sleeping with a neck pillow or rolled up towel under your neck to better align your spine. If you sleep on your side, make sure you are on the side that does not have the affected joint.
Tea is one of the most-studied drinks when it comes to its benefits for arthritis patients. Green, black and white teas are all rich in polyphenols – compounds from plants that have strong anti-inflammatory effects. You'll find the highest polyphenol levels in green and white teas.
Tip #1: Avoid Sitting With Your Knee Bent Or Cross-Legged
This can also increase the pressure on your knee joints, which can cause pain and swelling. To give your knees relief, limit the amount of time you spend with your knees bent or crossed. Try to have them straight whenever possible.
A torn meniscus causes pain, swelling and stiffness. You also might feel a block to knee motion and have trouble extending your knee fully.
If your kneecap hurts when sitting, you may have your legs crossed or be sitting on your legs, which puts your kneecaps under pressure. Change how you sit to a more ergonomic position, keeping your feet on the floor and your back straight for good posture. Using a footrest can help keep your knees in the right place.
“Hinged braces give some compression and help with proprioception, but they also lend a little side-to-side stability,” says Dr. Thut. “They can help you feel steadier and help decrease osteoarthritis knee pain.”
The University of Chicago Medicine began a pilot study in 2022 on genicular artery embolization (GAE), a unique treatment designed to delay or even prevent knee replacement surgery. The procedure works by sealing off problematic arteries that grow into the knee joint, causing inflammation or compression.
The outcome can be discomfort, pain, and a higher propensity for knee injury. In this article, Dr. Marc Jacobchick helps to unpack the #1 mistake that makes bad knees worse – a lack of exercise.
Having sensitive knees may make you feel like you should be cutting back your physical activities. You may not be able to do as much as you used to, but knee pain shouldn't keep you from staying active. Walking, for instance, is a good physical activity that can help reduce inflammation and pain.
Refined sugars, processed and red meats, dairy products, refined grains, trans fats, high-sodium foods, alcohol, omega-6 fatty acids, artificial additives, and gluten are all known to contribute to inflammation and knee pain.
Pain caused by osteoarthritis can be treated with non-steroidal anti-inflammatory drugs (NSAIDs). These medications reduce inflammation and relieve pain. Examples of NSAIDs include diclofenac, ibuprofen and naproxen. Two other anti-inflammatory painkillers with a similar effect are celecoxib and etoricoxib.
Focus on the areas around your knee, including the quadriceps (front of the thigh), hamstrings (back of the thigh), and calf muscles, as these muscles all connect to or influence the knee joint.
Daily use of a walking cane or stick to decrease the load transmitted through the affected knee(s) and improve pain and function.
Back or Side Sleeping for Less Knee Pain
If on your back, put a pillow under your knees for support. On your side, keep your knee in a flexed position to minimize pain. Try to never sleep with your legs crossed. If you have knee pain due to injury, you should see an orthopaedic specialist.