3 Simple Knee Arthritis Remedies Proven To Ease Pain Without Drugs or Surgery
Plus learn the easy exercises that will kick knee pain to the curb
Key Takeaways
- New study shows knee bracing, water therapy and exercise ease knee arthritis significantly.
- Inexpensive neoprene knee braces can help reduce pain and inflammation during activities.
- Exercises that strengthen the quadriceps and hamstrings can take pressure off the knee joints.
If you’re struggling with knee arthritis, you know how painful it can be. The good news is that pain in your knee joint doesn’t need to slow you down. A new study shows that three nonsurgical treatments—knee bracing, water therapy and exercise—ease the pain and inflammation significantly. Here, a top doctor and physical therapist share simple ways to incorporate these strategies and get the relief you deserve.
What is knee arthritis?
Knee osteoarthritis is the wearing out of cartilage at the ends of the bones that allow them to glide freely, explains McKenna Campbell-Potter, MD, a board-certified sports medicine physician at Hospital for Special Surgery (HSS).
“Multiple factors contribute to developing knee arthritis including mechanical load, biologic susceptibility [genetics] and prior joint injuries” she notes. “I tell my patients it’s like developing potholes on a road, and it can lead to pain and stiffness in the joint.”
Woman's World Answers
According to the Cleveland Clinic, common knee arthritis symptoms include:
- A clicking or cracking sound in your knee
- Trouble walking
- Joint pain and swelling
- Knee stiffness
So what can you do about knee arthritis? Plenty, it turns out.
3 drug-free remedies for knee arthritis
While there are medical interventions to treat arthritis in the knee, such as NSAIDs to ease discomfort and even surgery, a recent study in PLOS One showed that three non-drug strategies—knee bracing, water therapy and exercise—eased knee osteoarthritis (OA) without the potential side effects of medications.
Real-world experience on the frontlines backs up this research. “Often, medications are like putting a band-aid on something instead of addressing the root cause,” adds physical therapist Jonathan Su, DPT, C-IAYT, CSCS, author of 6-Minute Knee Pain Cure. “Exercise and other non-drug approaches, on the other hand, offer more lasting relief.”
Here, we explore each of these three strategies and how they make it easier to enjoy your favorite daily activities.
Knee braces
Knee braces work because they redistribute the load on your knee. Additionally, Su explains, they “hug” the joint, which helps suppress pain signals.
“Compression knee sleeves are often sufficient for mild to moderate knee arthritis,” says Dr. Campbell-Potter. “I typically recommend neoprene sleeves because they have a good balance of strength and flexibility.” While she doesn’t endorse any specific brands, she says there’s no reason to break the bank on a knee brace. You can find relatively inexpensive options at stores like CVS and Walgreens.
“I generally prefer the pull-on knee sleeve and advise wearing it during activity—if you’re going on a longer walk, cooking or cleaning,” she adds. “The goal is to support your knee but not leave an indentation when you take it off—that’s a sign it’s too tight.”
Water therapy
Because we’re more buoyant in water, it takes the pressure off our knees. And aquatherapy for OA couldn’t be easier: Su recommends fast walking, walking sideways, walking backwards or even running in chest-high water to help strengthen your knee. After all, the ultimate goal, Su says, is to strengthen the ”brace” you were born with—the knee muscles that naturally support your joints—so you won’t need an external brace at all.
Low-impact exercises for osteoarthritis of the knees
The third key to easing knee arthritis is exercise, specifically those that strengthen the muscles around the knee, creating support and easing arthritis as you enjoy daily life. Here are a few simple moves Su recommends:
- Sidelying knee lift: Lying on your side with knees straight, lift your top leg; hold for five seconds, then lower. Repeat 10 to 15 times on each side. (You can use ankle weights to increase the difficulty.)
- Supine bridge: Lying on your back with knees bent and feet flat on the floor, lift your hips off the ground, squeezing your glutes and keeping your core engaged; hold for five seconds, then lower. Repeat 10 to 15 times. (You can hold a weight on your pelvis to increase the difficulty.)
- Hamstring curls: Standing upright (hold onto a chair or wall for balance, if needed), bend one knee and bring your heel toward your buttocks; hold for three to five seconds, then lower. Repeat 10 to 15 times on each leg. (You can use ankle weights to increase the difficulty.)
The bottom line on easing knee osteoarthritis
While medications and even surgery are important tools in our arsenal, research shows that easing the symptoms of knee osteoarthritis can include: knee braces, water therapy and exercise. These simple strategies can make a real difference in how your knees feel, helping you move more freely and live more fully.
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