How to Manage Bad Knees: Treatment Options and Tips for Relief

Knee pain can be a major obstacle in everyday life. Whether caused by arthritis, injury or simply the wear and tear of years of movement, bad knees can turn simple tasks—like climbing stairs or taking a walk—into painful challenges. Fortunately, there are plenty of options to help relieve pain and improve your quality of life. From lifestyle adjustments to physical therapy and even surgery, managing knee pain is possible. Let’s explore the best treatment options and tips for knee pain recovery that can get you moving again.

1. Make Lifestyle Adjustments

Before diving into medical treatments, it's worth considering some basic lifestyle changes that can have a big impact on your knees. A few small tweaks to your daily routine may help reduce strain and alleviate pain over time, supporting your knee pain recovery journey.

Maintain a Healthy Weight

Maintaining a healthy weight is one of the most effective ways to protect your knees. Carrying extra pounds puts more pressure on your knee joints. In fact, every extra pound adds roughly four pounds of pressure to your knees when you walk. Losing even a small amount of weight can help relieve pressure on your joints, significantly reducing pain and preventing further damage. For instance, shedding 10 pounds can reduce the stress on your knees by 40 pounds. This can be an essential part of your long-term knee pain recovery plan.

Stay Active—But Smart

Low-impact activities are key when dealing with bad knees. While it’s tempting to avoid movement altogether, staying active helps keep your joints flexible and your muscles strong. Switch from high-impact exercises like running to low-impact activities such as swimming, biking, or using an elliptical machine. These can provide cardiovascular benefits and strengthen muscles around the knees without aggravating the joint. Consistent, thoughtful activity can aid in knee pain recovery by strengthening the muscles supporting your knee.

Use Proper Footwear

Believe it or not, the shoes you wear can make a big difference in knee pain recovery. Supportive, cushioned footwear helps align your legs and reduce stress on your knees. Avoid high heels or shoes with poor arch support, and opt for sneakers or orthopedic shoes that offer stability and comfort. You can also speak with your health professionals about shoe inserts or heel lifts to help with lower body alignment. I do not recommend just doing this on your own, as the wrong inserts or lifts can not only increase your knee pain but can also impact your hips and your back.

2. Try Physical Therapy

Physical therapy is often recommended as one of the most effective non-surgical treatments for knee pain. A physical therapist can work with you to develop exercises that target specific muscles, helping to strengthen and stabilize the knee, a crucial step in knee pain recovery.

Strengthen Key Muscle Groups

Muscles like the quadriceps, hamstrings, and glutes play a crucial role in supporting the knee joint. Strengthening these areas can help reduce the strain on the knee. Common exercises include leg lifts, squats, and step-ups, which build muscle and if these put excessive pressure on your joints, then transition to exercises in lying down or sitting. Strength training is a cornerstone of effective knee pain recovery.

Improve Flexibility

Flexibility is also important for keeping the knee joint healthy. Tight muscles can put extra strain on the knees, so stretching exercises that target the hamstrings, calves, and hips can help alleviate pain. Even simple stretches, done regularly, can improve your range of motion and reduce stiffness. Improved flexibility aids in long-term knee pain recovery. As they say, ‘Motion is Lotion’ for the joints!

3. Over-the-Counter Pain Relief

When knee pain flares up, over-the-counter (OTC) pain relievers can offer short-term relief. Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen are commonly used to reduce pain and inflammation. Acetaminophen (Tylenol) is another option, though it won’t address inflammation. Before starting any over-the-counter medications, it’s important to consult your doctor, as they may affect existing medical conditions. For example, NSAIDs are typically not advised for individuals with high blood pressure, and Acetaminophen, if used in excess, can lead to liver damage.

Topical Treatments

In addition to oral medications, topical creams, and gels can be applied directly to the skin around the knee for targeted pain relief. These treatments often contain ingredients like menthol or capsaicin, which work by numbing the area or disrupting pain signals. They can be especially useful for those who prefer to avoid systemic medications while working on their knee pain recovery.

There is research indicating that topical NSAIDs (Nonsteroidal Anti-inflammatory Drugs) can be as effective as oral NSAIDs for treating pain in certain conditions. For instance, studies have shown that topical NSAIDs like diclofenac and ketoprofen offer similar pain relief to oral NSAIDs in patients with chronic osteoarthritis and acute musculoskeletal pain. This includes conditions such as sprains, strains, and chronic hand or knee osteoarthritis.

4. Consider Injections for Pain Relief

When OTC medications and physical therapy aren’t enough, injections can offer longer-lasting relief and aid in knee pain recovery.

Hyaluronic Acid Injections

Hyaluronic acid is a substance naturally found in the knee joint that helps with lubrication and shock absorption. Injections of hyaluronic acid can help restore this cushioning effect, reducing pain and improving mobility. While results can vary, this treatment is especially helpful for people with mild to moderate arthritis who are seeking alternatives to surgery for knee pain recovery.

Corticosteroid Injections

Corticosteroids can be injected directly into the knee joint to reduce inflammation and pain. These injections typically provide relief for several weeks or months, making them a good option for people with knee pain due to moderate to severe osteoarthritis who are looking to delay surgery. However, repeated injections can weaken the joint, so this is usually a short-term solution for knee pain recovery. Research has shown that repeated Steroid Injections will eventually result in the need for knee replacement surgery.

5. Bracing and Knee Supports

For those who need additional support during daily activities, knee braces and support can be incredibly helpful. A knee brace helps stabilize the joint, improving alignment and reducing pain during movement.

There are different types of braces available, ranging from simple compression sleeves to more rigid, hinged braces designed for significant support. Your doctor or physical therapist can recommend the best option based on the severity of your knee pain and your knee pain recovery plan.

6. When Surgery Becomes Necessary

For many people, non-surgical treatments will provide sufficient relief. However, when knee pain becomes debilitating and interferes with your daily life, it may be time to consider knee replacement surgery as part of your knee pain recovery journey.

Partial Knee Replacement

If only one part of your knee is damaged, you may be a candidate for a partial knee replacement. This procedure involves replacing only the damaged section, preserving as much of the healthy knee as possible. Partial replacements typically have a quicker recovery time and are less invasive than a total replacement.

Total Knee Replacement

If the entire knee is affected by arthritis or injury, a total knee replacement might be necessary. This procedure replaces the entire joint with a prosthetic implant, providing long-term relief from pain and improved mobility. While surgery may sound intimidating, knee replacements have a high success rate and can dramatically improve your knee pain recovery process.

Take Charge of Your Knee Pain Recovery Journey

Bad knees can be frustrating, but they don’t have to control your life. By making lifestyle changes, trying physical therapy, and exploring pain management options like OTC options, injections, or bracing, you can find relief and get back to the activities you love. However, if non-surgical treatments aren’t providing enough relief, it may be time to consider knee replacement surgery.

If you’re considering surgery, the GoKnee can support you through your rehabilitation journey. No matter what stage you’re at, remember that relief is possible—and there are plenty of options to help you manage your knee pain and regain control of your life. Good luck on your knee journey!