Knee Pain Relief: A Complete Beginner's Guide for 2025

Key Takeaways

Knee pain from arthritis is common but very treatable with the right approach
Treatment usually starts with simple options (exercise, heat/ice, OTC medications) before moving to injections or surgery
Gel injections (hyaluronic acid) can provide 6-12 months of relief and are covered by Medicare
Most people can manage knee arthritis without surgery for years or even indefinitely
Working with your doctor to find the right combination of treatments is key to long-term relief

If you’re dealing with knee pain, you’re not alone. Millions of Americans—especially those over 50—experience knee pain from osteoarthritis. The good news? There are more treatment options available today than ever before, and most people can find meaningful relief without major surgery.

This guide walks you through all your options, from simple home remedies to medical treatments, so you can have an informed conversation with your doctor about what might work best for you.

Understanding Your Knee Pain

Before exploring treatments, it helps to understand what’s happening inside your knee. In a healthy knee, smooth cartilage covers the ends of your bones, allowing them to glide against each other painlessly. A thick fluid called synovial fluid lubricates the joint.

With osteoarthritis, that cartilage gradually wears down and the synovial fluid becomes thinner. The result? Bones may rub against each other, causing:

Pain with movement (especially walking, stairs, or standing up)
Stiffness, particularly in the morning
Swelling around the knee
A grinding or crunching sensation
Reduced range of motion

The severity of these symptoms varies widely. Some people have significant cartilage loss on X-rays but minimal pain, while others have moderate changes but severe symptoms. That’s why treatment is about managing your specific situation, not just what an X-ray shows.

Level 1: Start with the Basics

For most people, the first line of treatment involves simple, low-cost approaches you can try at home. These often provide meaningful relief and have few side effects.

Movement and Exercise

It might seem counterintuitive, but gentle movement is one of the best things for an arthritic knee. Exercise:

Strengthens the muscles around your knee to provide support
Improves flexibility and range of motion
Helps maintain a healthy weight
Stimulates natural joint lubrication

Best exercises for knee arthritis:

Walking (start with short distances, use supportive shoes)
Swimming or water aerobics (the water supports your weight)
Stationary cycling (low impact on knees)
Simple stretches and strengthening exercises

Even 15-30 minutes of gentle activity most days can make a noticeable difference.

Heat and Ice

These simple therapies can provide quick relief:

Heat (warm towel, heating pad, warm bath) relaxes muscles and increases blood flow. Best for stiffness, especially in the morning.
Ice (ice pack wrapped in a towel, 15-20 minutes) reduces inflammation and numbs pain. Best after activity or when your knee is swollen.

Many people find alternating between heat and ice works well.

Over-the-Counter Pain Relievers

Several medications available without a prescription can help:

Acetaminophen (Tylenol): Good for pain relief with fewer stomach side effects. Works best for mild to moderate pain.
NSAIDs (ibuprofen, naproxen): Reduce both pain and inflammation. More effective for arthritis but can affect stomach and kidneys with long-term use.
Topical creams: Products containing menthol, capsaicin, or topical NSAIDs (like Voltaren) can provide relief directly where you need it.

Always follow dosing instructions and talk to your doctor if you’re taking these regularly.

Weight Management

If you’re carrying extra pounds, losing weight can significantly reduce knee pain. Every pound of body weight puts about 4 pounds of pressure on your knees. Losing just 10 pounds reduces the load on your knees by 40 pounds with every step.

Level 2: Professional Help

When home treatments aren’t enough, working with healthcare professionals can provide additional relief.

Physical Therapy

A physical therapist can:

Design an exercise program tailored to your specific needs
Teach you proper form to avoid further injury
Use techniques like ultrasound or electrical stimulation
Recommend assistive devices if needed

Many insurance plans, including Medicare, cover physical therapy for knee arthritis. A typical course is 6-8 weeks of sessions.

Braces and Supports

Knee braces can help by:

Providing stability to a weakened knee
Taking pressure off the affected part of the joint
Reducing pain during activity

There are many types, from simple sleeve braces to more complex unloader braces. Your doctor or physical therapist can recommend the right type.

Prescription Medications

If OTC medications aren’t effective, your doctor may prescribe:

Stronger NSAIDs
Prescription topical treatments
Other pain medications tailored to your situation

Level 3: Injection Treatments

When oral medications and physical therapy aren’t providing enough relief, joint injections are often the next step. These deliver treatment directly into the knee joint.

Cortisone (Steroid) Injections

What they do: Reduce inflammation quickly

Benefits:

Fast relief, often within days
Covered by most insurance
Can be repeated several times per year

Limitations:

Relief typically lasts 4-12 weeks
Can’t be repeated too frequently (usually limited to 3-4 per year)
May affect blood sugar in diabetics

Hyaluronic Acid (Gel) Injections

What they do: Supplement the natural lubricating fluid in your knee

Benefits:

Relief can last 6-12 months
May slow cartilage deterioration
Covered by Medicare and most insurance
Can be repeated when effects wear off
Fewer concerns about repeated use compared to steroids

Common brand names: Synvisc, Euflexxa, Gel-One, Monovisc, Hyalgan, Supartz

What to expect: Some products require a single injection, others a series of 3-5 weekly injections. Most people notice improvement within 2-4 weeks.

Learn more about HA injections →

PRP and Stem Cell Injections

These “regenerative” treatments use your body’s own cells to promote healing:

PRP (Platelet-Rich Plasma): Uses concentrated platelets from your blood
Stem cell injections: Uses cells that may help regenerate tissue

These treatments show promise but are still being studied. They’re typically not covered by insurance and can cost $500-$2,000+ per treatment.

Level 4: Surgical Options

Surgery is generally considered when other treatments haven’t provided adequate relief and knee pain significantly affects your quality of life.

Arthroscopic Surgery

A minimally invasive procedure where a surgeon looks inside your knee with a tiny camera and can:

Remove damaged cartilage fragments
Smooth rough surfaces
Repair other damage

Recovery is faster than joint replacement, but results for osteoarthritis specifically are variable.

Partial Knee Replacement

If arthritis affects only one part of your knee, a partial replacement may be an option. This preserves more of your natural knee and typically has a faster recovery than total replacement.

Total Knee Replacement

The most definitive treatment for severe knee arthritis. The damaged joint surfaces are replaced with metal and plastic components.

When to consider:

Other treatments have failed
Pain significantly limits daily activities
X-rays show significant joint damage
You’re healthy enough for major surgery

Most knee replacements last 15-20+ years. The surgery has a high success rate, but recovery takes several months.

Creating Your Treatment Plan

The best approach to knee pain relief is usually a combination of treatments, tailored to your specific situation. Here’s how to get started:

Step 1: Understand Your Current Situation

Take our Pain Assessment Quiz to get a personalized overview of your symptoms and potential treatment options.

Step 2: Have a Conversation with Your Doctor

Bring your quiz results and be prepared to discuss:

How long you’ve had knee pain
What treatments you’ve already tried
How pain affects your daily activities
Your goals (return to specific activities, reduce medication, avoid surgery, etc.)

Step 3: Start Conservative, Progress as Needed

Most doctors recommend trying less invasive treatments before moving to injections or surgery. This isn’t about “failing” treatments—it’s about finding the right level of intervention for your needs.

Step 4: Check Your Coverage

Before starting any treatment, understand what your insurance covers:

Frequently Asked Questions

Is my knee pain definitely arthritis?

Knee pain has many causes. While osteoarthritis is common in people over 50, other conditions like meniscus tears, bursitis, or tendinitis can cause similar symptoms. A doctor can examine your knee and may order X-rays to determine the cause.

Can arthritis in my knee be cured?

Currently, there’s no cure for osteoarthritis—damaged cartilage doesn’t regrow. However, symptoms can be very effectively managed, and many people live active lives with arthritis for decades.

How do I know if I need surgery?

Surgery is typically considered when:

Conservative treatments and injections haven’t provided adequate relief
Pain significantly affects your quality of life and daily activities
You’re healthy enough for major surgery
You’ve given non-surgical options a fair trial (usually at least 6-12 months)

Are gel injections safe?

Yes, hyaluronic acid injections have been used for over 25 years with an excellent safety record. Side effects are generally mild and temporary (minor swelling or discomfort at the injection site). Learn more about HA injection safety →

Will my knee pain get worse over time?

Not necessarily. While arthritis is a progressive condition, the rate of progression varies greatly. Many people’s symptoms stay stable for years, especially with proper management. And treatments like HA injections may help slow cartilage deterioration.

Your Next Step

Don’t let knee pain limit your life. Most people can find effective relief with the right combination of treatments—and you have more options today than ever before.

Ready to take action?

Take our Pain Assessment Quiz to understand your situation better
Check your insurance coverage for treatment options
Find a provider near you who specializes in knee arthritis treatment

Remember: The goal isn’t to find a “cure” but to find a management approach that lets you do the things you love with less pain. For most people, that’s absolutely achievable.