6 Tips to Ease Knee Arthritis Pain

Knee pain can interfere with your ability to move, workout and perform daily activities. It also can affect your overall quality of life. While therapies are available to manage and treat knee pain, some of the most effective ways to address arthritis-related knee pain and stiffness are knee braces, hydrotherapy and exercise, according to a study published in PLOS One.  

A very common source of knee pain is osteoarthritis. In fact, about 14 million Americans with knee pain have been diagnosed with knee osteoarthritis (OA). If you’re struggling with knee OA, here are some tips to help ease your pain.  

Understanding Arthritis and Its Impact  

Arthritis is a condition involving inflammation of the joints that can cause debilitating pain. There are many types of arthritis; however, one of the most common types is OA, affecting about 32.5 million Americans, according to the U.S. Centers for Disease Control and Prevention. OA is a degenerative condition caused by general wear and tear of cartilage – the connective tissue between our joints. Cartilage cushions the joints and when it’s worn, it leads to bones grinding against each other, causing inflammation, damage and pain.  

In knee OA, as the cartilage wears away, the surfaces of the knee bones rub against each other and become rough. This causes the knee to feel stiff, impeding normal movement. It also causes painful bone spurs to develop. As the pain becomes more intense, you may rely on over-the-counter pain relievers, or your doctor may prescribe medication. However, there are other alternatives. Here are six tips for easing your knee OA pain.  

Wear a brace.  

The recent study published in PLOS One found that wearing a knee brace can be an effective method of easing pain, reducing stiffness and improving movement. Learn more about knee braces >>    

Find hydrotherapy treatment or classes.    

Hydrotherapy is water exercises or aqua therapy. Water is an ideal environment for joint health because it provides buoyancy, reducing the weight placed on the joints. Hydrotherapy can be passive activity, such as floating in water, or active exercises.  

Learn more about hydrotherapy >>  

Watch your weight. 

Your joints, especially your feet, knees and hips, carry the brunt of your weight and are key in managing mobility. Excess weight puts increased pressure on joints, causing inflammation that can increase arthritis pain flare-ups. Managing your weight is vital to ease arthritis pain, improve mobility and prevent ongoing joint damage.  

Work with your MDVIP-affiliated physician to help you lose weight >>  

Exercise.  

One of the most important steps you can take in managing knee OA pain is to start a walking program. If your doctor has diagnosed you with osteoarthritis, they may recommend various treatments including over-the-counter pain relievers, weight loss, braces, physical therapy or walking. Walking has been found to be particularly beneficial for reducing knee pain among people 50 and older with knee osteoarthritis, and it may even slow the damage that occurs in the joint. Walking contributes to knee health because it strengthens supporting muscles, promotes weight loss, improves range of motion, enhances circulation and may help repair joints. Also consider low-impact exercises like Pilates, yoga and cycling because they can help keep your joints mobile, prevent inflammation, increase flexibility and strengthen joint muscles that provide support.  

Talk to your MDVIP-affiliated doctor before beginning or changing a workout. If you get clearance, here’s five effective low impact workouts >>  

Eat a healthy diet.  

You might be able to ease knee OA pain by changing your diet. Start by limiting inflammatory foods like those high in sugar, salt and preservatives. Follow with incorporating foods with anti-inflammatory and immune-boosting properties, rich in vitamins D and K. An easy way to do this is by following a Mediterranean-style diet.  

Here are some must-haves when adopting a Mediterranean-style diet >>  

Use ice and heat.  

Ice can reduce swelling and constrict blood vessels, which decreases circulation, helping to alleviate pain, inflammation and muscle spasms. While heat increases blood flow to the injured area, promoting the delivery of oxygen- and nutrient-rich blood that helps to heal it.  

Generally, when you’re dealing with chronic pain, try heat therapy. A hot shower can help ease stiffness and morning arthritis pain. Consider sleeping with a heated blanket or using over-the-counter pain relief creams containing capsaicin. However, if your pain is acute, use cold therapy. Apply a frozen gel pack or bag of frozen peas wrapped in a dish towel to painful joints for 20 minutes to reduce swelling and pain. Pain relief creams with methyl salicylate can also provide a cooling sensation.  

Here's more on ice and heat for arthritis >>  

Most importantly, partner with your MDVIP-affiliated physician. They have the time and resources to work with you and guide you in the best course of action to get the pain under control, whether it be helping you lose weight, getting you started on an exercise program, trying therapeutic treatments or referring to a specialist. Find a physician near you and begin your partnership in health »