8 Sore Knee Pain Relief Tips

Sore Knee PainIf you have sore knee pain you are far from alone. Orthopedic doctors receive more calls about knee pain than almost everything else. If you think about it, most of the weight you bare throughout the day is on your knees.

Not surprisingly, if you are an active person you are probably suffering from sore knee pain more than normal. However, with some knee care and patience there are many ways to alleviate the soreness.

Let’s take a look at a few easy ways to fix sore knees.

8 Sore Knee Pain Relief Tips

Ice the Knee

Ice your knee 2 to 4 times a day for 20 minutes. Use a thin towel if the cold is too much to bare. This will ease your sore knee pain and stiffness. More specifically, icing significantly reduces inflammation which will help greatly.

Compress the Knee

If you need help when you get around with a sore knee then you are going to want to compress it with a compression bandage. Knee compression will make you feel more comfortable by adding extra support. This will reduce knee pain and relieve some of the soreness you feel.

Elevate the Knee

Elevate your knees or sleep with your legs propped up on a pillow. This will send blood away from your sore knee and reduce swelling. In addition to keeping the swelling down you are also resting the affected area. If you are watching a movie or TV don’t forget to elevate the knee as well.

Rest

There is nothing better for sore knee pain than rest. Rest your painful knee and avoid putting any extra weight on it. If you are an active person and have a hard time resting try doing an activity that doesn’t put pressure on the knee. Here are some bad knee activities you can do while you heal.

Stretching

Stretching is the most important part of any workout. Most people skip the stretch which can greatly contribute to sore knee pain. Stretch 5 minutes in the morning, 5 minutes before a rigorous activity and 5 minutes at night.

Stretching exercises will reduce soreness, stiffness and injury. If you feel up to it you can try some simple knee pain exercises for relief to strengthen your knees.

Brace Your Knee

Bracing your knee is different then compressing it. A knee brace, which looks a lot more like a device, should only be used once in awhile so your body won’t depend on you wearing it.

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Knee bracing is a great way to help give support, alleviate pain and speed up the repairing process from your sore knee.

Medication

Speak with your doctor about NSAID (Non-Steroidal Anti-Inflammatory Drugs). These forms of drugs help with swelling, stiffness and will relieve some of the pain in your knees. Advil, Aleve, & Motrin are some of the more popular NSAID. However, contact your health care provider first before you start self prescribing.

Surgery

If you have tried everything else and you still have severe knee pain then you might want to speak with your doctor about knee surgery.

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Surgery is not for everyone and should only be discussed after all else fails. Along with an MRI or X-ray, your doctor will determine the best option for you.

What are some of relief tips that have worked to alleviate your sore knee pain?

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Article last updated on January 7th, 2019, first published on March 27, 2013.

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