How To Get Rid of Knee Pain in as Little as 10 Seconds: Home Remedies and Stretches That Work Fast
Whether you're dealing with arthritis, bursitis or a everyday stiffness, we've got the simple fixes
Key Takeaways
- Home remedies like ice, heat and compression may help soothe knee pain and ease discomfort.
- Gentle stretches and strengthening exercises can support knee flexibility and ease pressure.
- Seek help for sharp pain at rest, a knee that locks or gives way and swelling with warmth.
Sore knees have a way of hijacking your whole day, making stairs feel steep, bending down feel impossible and even a short walk around the block feel like a chore. The good news? You don’t have to live with that ache and limited range of motion. Whether your discomfort stems from osteoarthritis, bursitis or everyday wear and tear, a mix of simple lifestyle tweaks and targeted exercises can help you find relief in minutes. Here’s how to get rid of knee pain fast, starting today.
How to get rid of knee pain with home remedies
Small changes make a surprisingly big difference in treating knee pain. These friendly tricks take seconds to minutes and can soothe sore joints quickly.
Slip on a compression sleeve
A simple knee brace can help reduce pain the moment you put it on. “Compression knee sleeves are often sufficient for mild to moderate knee arthritis,” notes board-certified sports medicine physician McKenna Campbell-Potter, MD. She recommends affordable neoprene sleeves from drugstores like CVS or Walgreens, worn during activities such as a longer walk, cooking or cleaning to help manage pain.
Go cold, then hot
Both ice and heat can help get rid of knee pain in a hurry. For acute swelling after a knee injury or arthritis flare-up, apply ice for 15 minutes at a time. Or consider a topical treatment like Icy Hot Revive & Recovery Pain Relief Roll On with Menthol, which delivers an instant cool-then-warm sensation that can distract from pain and may help reduce inflammation, says orthopedic sports medicine doctor George Eldayrie, MD. Massage a generous amount around your knee up to four times per day.
Soak in Epsom salts
For soothing knee pain relief, add about 1¼ cups of Epsom salt to a hot bath and soak for 15 to 20 minutes. The electrolytes may help dial down discomfort naturally, Dr. Eldayrie says.
Drink more water
When you’re low on fluids, muscles can spasm and synovial fluid (your joints’ natural lubricant) runs thin, a common cause of morning knee pain. Physical therapist Jonathan Su, DPT, C-IAYT, CSCS, author of 6-Minute Knee Pain Cure, recommends drinking about two to three liters of water a day to stop knee pain before it starts.
Walk it out
Adults with knee osteoarthritis who walk regularly are 40 percent less likely to develop new or worsening knee pain, according to a study in Arthritis & Rheumatology. “When you walk, you stimulate the muscles and tissues of the knee joint,” Dr. Eldayrie says. “That gets things stronger and more lubricated. It gets rid of stiffness and improves flexibility.” Aim for 150 minutes a week, or about 20 minutes a day.
Bonus: Regular physical activity also supports healthy weight loss. That’s important, since losing just three to five percent of your body weight (if you need to) can produce a noticeable improvement in knee pain, Su says.
The best exercises for knee pain relief
Strengthening the muscles around the joint—especially the quads, hamstrings and glutes—is one of the fastest ways to take pressure off aching knees. Try these moves a few times a week to help get rid of knee pain naturally.
Quad stretch
Standing near a wall for balance, bend one knee and bring your heel toward your buttocks, grasping your ankle with your hand. “Tight quads put some compressive force on the kneecaps, which people feel with stairs, squatting and kneeling,” says physical therapist Shannon Leggett, PT. Hold 30 seconds and repeat three times per day.
Seated hamstring stretch
Sit in a chair and extend one leg forward. Hinge forward at your hips, bringing your chest toward your thigh without rounding your back. “Keeping the knee straight while hinging at the hips is what makes the stretch effective,” Su says. Hold 30 to 90 seconds; repeat once or twice.
Glute bridge
Lie on your back with knees bent and feet flat on the floor. Press into your heels and lift your hips until your knees, hips and shoulders form a diagonal line. Hold a beat, then lower slowly. Repeat three sets of 10. Weak glutes force the quads to overwork, Leggett explains, which stresses the knee joints.
Hamstring curl
Stand upright holding a chair for balance. Bend one knee, bringing your heel toward your buttocks. Hold three to five seconds, then lower. Repeat 10 to 15 reps on each leg.
Standing calf stretch
In a lunge stance with hands against a wall, straighten your back leg and press the heel into the floor. Hold for about 30 seconds, then switch sides. Su notes that strong, flexible calves help stabilize and cushion the knees.
When to call your doctor for help getting get rid of knee pain
Most everyday knee discomfort responds well to home care like the lifestyle tips above and over-the-counter pain relievers. But Su cautions that sharp pain at rest, a knee that gives way or buckles unexpectedly or a knee that locks—leaving you temporarily unable to bend or straighten it—all warrant a call to your doctor. Swelling with warmth to the touch should be checked right away, too, since it may signal infection.
Of course, more serious cases of knee pain may benefit from physical therapy or potentially a joint replacement or knee replacement, if your doctor recommends surgery. That said, there’s often a whole lot you can do to help get rid of knee pain before it ever reaches that point. The payoff of these small changes? “A few simple stretches, better hydration and smarter sleep positioning can transform how your knees feel,” Su says, “starting as soon as tomorrow.”
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