# Knee pain home remedies: what the evidence backs, what it doesn't and 6 exercises to start today

A sore knee sends a lot of people to the kitchen cupboard or the supplement aisle. Some home remedies have good evidence behind them. Others have very little. Here’s how to tell them apart.

Source: https://nourishandstrong.com/knee-pain-home-remedies
Published: 2026-11-07
Updated: 2026-11-07
By: the Nourish & Strong team
General information, not medical advice.

**The short answer:** the home remedy for knee pain with the strongest evidence is regular exercise that strengthens the muscles around your knee. NICE calls it a core treatment for knee osteoarthritis. Ice helps a new injury and heat helps stiff, arthritic knees. Pacing your day and wearing cushioned shoes ease the load. Glucosamine and apple cider vinegar have little good evidence behind them.

## How can I reduce knee pain at home?

Reduce knee pain at home by easing the load for a day or two, using ice or heat, and then moving your knee more each day. Here’s how the NHS and Arthritis UK put it into steps:

- **Rest without going still.** For the first 24 to 48 hours, Arthritis UK suggests moving your knee gently for 10 to 20 seconds every hour while you’re awake.
- **Take weight off it.** The NHS suggests putting as little weight as possible on the knee at first, for example by not standing for long.
- **Then use it more.** After 48 hours, Arthritis UK says to use your leg more, since exercise helps with long-term pain. Low-impact choices such as cycling and swimming are useful.
- **Pace your day.** Break harder jobs into chunks with something gentler in between. Keep using your knee when it’s slightly uncomfortable, and rest it before it gets too painful.
- **Take stairs the smart way.** Go up with your good leg first and down with your sore leg first, holding the handrail.
- **Ask about pain relief.** NICE recommends a rub-on anti-inflammatory gel for knee osteoarthritis, and Arthritis UK notes far less of the medicine reaches your bloodstream than with tablets. Ask a pharmacist which one suits you, especially if you take other medicines.

If your knee mostly hurts in bed, our guide to [knee pain at night](https://nourishandstrong.com/knee-pain-at-night) covers pillows and sleeping positions.

## Is heat or ice better for knee pain?

Ice is usually better for a new injury or a swollen knee, and heat is usually better for stiff, aching arthritis. Cleveland Clinic experts say heat may make a fresh injury feel worse at first, while people with long-term osteoarthritis usually feel better with heat. Gout is one arthritis flare where cold works best.

|  | Ice | Heat |
| --- | --- | --- |
| Best for | New injuries, swelling, tendon flare-ups, gout | Stiff joints, long-term osteoarthritis, tight muscles |
| How long | Up to 20 minutes, every 2 to 3 hours (NHS) | No longer than about 20 minutes (Arthritis UK) |
| How to do it | Ice pack or frozen peas wrapped in a tea towel | Wheat bag, heat pad or warm bath; Cleveland Clinic suggests water at 92 to 100°F |
| Skip it when | Your skin turns bright pink or red (Arthritis UK) | The injury is new, which can increase bleeding under the skin |

Put a cloth between your skin and either one, and check your skin often.

## Is walking good for knee pain?

Yes, walking is good for most knee pain. Arthritis UK calls it a good exercise for knee osteoarthritis because it’s low impact and needs no equipment. NICE warns that joint pain may rise a little when you start exercising, and says sticking with regular exercise brings the most benefit for pain and function.

The evidence is large. A 2024 Cochrane review of 139 studies and 12,468 people with knee osteoarthritis found exercise improved pain by about 13 points on a 100-point scale compared with no treatment, and improved function too. The authors rated their confidence low to moderate, and said the benefit may not feel big for everyone.

## Do knee braces help with knee pain?

Knee braces help some people, but NICE says they shouldn’t be offered routinely for osteoarthritis. It reserves braces, insoles and tape for knees that are unstable, when exercise alone isn’t working. Arthritis UK says some people find supports help and suggests asking a physiotherapist which one suits you. Two other aids have better backing:

- **A walking stick.** NICE says to consider one for knee osteoarthritis, and Arthritis UK says it can reduce pain. A physiotherapist can set the right length.
- **The right shoes.** Arthritis UK suggests thick soles with enough room for your toes, which reduces the shock through your knees as you walk, and arch supports if you have flat feet.

## Do glucosamine, turmeric and collagen help knee pain?

Glucosamine, turmeric and collagen have weak or uncertain evidence for knee pain, and none comes close to exercise. Here is what the main reviews and guidelines say about the most popular remedies:

| Remedy | What the evidence says | Verdict |
| --- | --- | --- |
| Strengthening exercise | 139 studies, 12,468 people: pain about 13 points better out of 100 vs no treatment (Cochrane, 2024) | Core treatment (NICE) |
| Tai chi | Can improve knee osteoarthritis pain, stiffness and function (NCCIH) | Worth trying |
| Rub-on anti-inflammatory gel | NICE says to offer it for knee osteoarthritis | Ask a pharmacist |
| Glucosamine | 25 trials, 4,963 people: the best-designed trials showed no clear benefit for pain (Cochrane, 2005). NICE says there’s no strong evidence and not to offer it | Little evidence |
| Chondroitin | Conflicting results; still uncertain whether it helps (NCCIH) | Uncertain |
| Turmeric or curcumin | Early evidence is positive, but better trials are needed (NCCIH) | Unproven |
| Collagen | 4 trials, 507 people: some pain relief, but every trial had a high risk of bias (2023 meta-analysis) | Unproven |
| Apple cider vinegar | Anti-inflammatory benefits aren’t backed by science (Arthritis Foundation); no evidence it improves symptoms (Arthritis UK) | No evidence |
| Acupuncture | Effects are modest and may be short-lived (NCCIH); NICE says not to offer it | Weak |
| TENS machines | NICE says not to offer them, citing insufficient evidence | Weak |

Supplements carry risks too. NCCIH says glucosamine may raise blood sugar in some people, and glucosamine and chondroitin have been linked to bleeding in people taking warfarin. It also warns that turmeric products made to absorb better may harm the liver. Check with your doctor or pharmacist before adding any supplement. Curious about food? Read about [fiber for knee arthritis](https://nourishandstrong.com/fiber-for-knee-arthritis).

## What is the best exercise for knee pain?

The best exercises for knee pain strengthen your thigh, hip and calf muscles, which take stress off the joint. These six come from the American Academy of Orthopaedic Surgeons (AAOS) knee conditioning program. Warm up first with 5 to 10 minutes of walking or an exercise bike. AAOS says you shouldn’t feel pain during an exercise.

| Exercise | Steps | Reps |
| --- | --- | --- |
| Half squat | Feet shoulder width apart, holding a chair if needed. Lower your hips about 10 inches as if sitting down. Hold 5 seconds, then push through your heels to stand. | 3 sets of 10 |
| Hamstring curl | Hold a chair. Bend your knee and raise your heel toward the ceiling as far as you can without pain. Hold 5 seconds, then lower. | 3 sets of 10 |
| Calf raise | Hold a chair. Lift one foot so your weight is on the other. Raise that heel as high as you can, then lower. | 2 sets of 10 |
| Straight-leg raise | Lean back on your elbows, one knee bent. Tighten the thigh of your straight leg and lift it 6 to 10 inches. Hold 5 seconds, then lower. | 3 sets of 10 |
| Lying leg lift | Lie on your stomach, head on your arms. Tighten your buttock and the back of your thigh and lift one straight leg. Hold 5 seconds, lower and rest 2 seconds. | 3 sets of 10 |
| Side leg lift | Lie on your side, bottom leg bent. Lift your straight top leg to about 45 degrees without rolling it. Hold 5 seconds, lower and rest 2 seconds. | 3 sets of 20 |

AAOS suggests running the program for 4 to 6 weeks, then doing it two to three days a week to keep your strength. Our [exercises at home](https://nourishandstrong.com/exercises-at-home) routine adds more no-equipment moves, and [how to keep muscle as you age](https://nourishandstrong.com/how-to-keep-muscle-as-you-age) explains why leg strength matters for the long run.

## When should I worry about knee pain?

See a doctor if knee pain hasn’t improved within a few weeks, the NHS says. Get urgent medical advice the same day if:

- Your knee is very painful, or you can’t move it or put any weight on it
- Your knee is badly swollen or has changed shape
- Your knee locks, gives way or clicks painfully (painless clicking is normal)
- You have a very high temperature, or feel hot, cold or shivery, with redness or heat around the knee. This can be a sign of infection

Cleveland Clinic says to go to the emergency room after a serious fall or crash, or if you think you’ve broken a bone. Where the pain sits can hint at its cause, as our [knee pain location chart](https://nourishandstrong.com/knee-pain-location) explains. If your joints ache along with hot flashes or poor sleep, read about [menopause joint pain](https://nourishandstrong.com/menopause-joint-pain).

## Your next step

Today, try the half squat and the straight-leg raise, and put a wrapped ice pack or a warm wheat bag within reach. Tomorrow, take a short walk. If a stiff lower back is adding to the strain on your knees, a daily routine can help with both.

## Quick questions

### Does apple cider vinegar help knee pain?

There’s no good evidence that apple cider vinegar helps knee pain. The Arthritis Foundation says its claimed anti-inflammatory benefits aren’t backed by science, and Arthritis UK says there’s no evidence it improves arthritis symptoms. Some people feel it helps, but exercise, heat or ice and pacing your activity have far stronger evidence.

### Does collagen help knee pain?

Collagen might ease knee pain a little, but the evidence is weak. A 2023 meta-analysis of 4 trials with 507 people with knee osteoarthritis found less pain with collagen peptides than with a placebo. Every trial had a high risk of bias, so the authors called for better studies before anyone can be sure.

### Is heat or ice better for knee pain and swelling?

Ice is better for a swollen knee or a new injury, because cold limits swelling and numbs pain. Heat is better for stiff, aching arthritis, which Cleveland Clinic says usually feels better with warmth. Use either for about 20 minutes at a time, wrapped in a cloth, and don’t put heat on a fresh injury.

### How do you relieve knee pain from sitting all day?

Get up and move often. Arthritis UK suggests taking regular breaks to stretch and walk around, and setting a timer as a reminder. AAOS says sitting a long time with your knees bent can bring on pain at the front of the knee, so stretching your legs out and strengthening your thigh muscles both help.

### Do knee braces help with arthritis?

Knee braces help some people with arthritis, but NICE says not to offer them routinely. It reserves braces and insoles for knees that are unstable when exercise alone isn’t enough. Arthritis UK suggests asking a physiotherapist which support suits you. A walking stick and well-cushioned shoes are simpler options with good backing.

### How long does knee pain take to get better?

Most knee pain starts to feel better within a few days of home care, the NHS says. See a doctor if it hasn’t improved within a few weeks. Get urgent advice if your knee is badly swollen, has changed shape, locks or gives way, or is hot and red with a fever.

This article is general information, not medical advice. If your knee is hot and swollen with a fever, or you can’t put weight on it, get urgent medical help. Ask your doctor or pharmacist before taking painkillers or supplements, especially if you take other medicines, and ask a physical therapist which exercises suit your knee.

## Sources

- [NHS. Knee pain](https://www.nhs.uk/symptoms/knee-pain/)
- [NICE. Osteoarthritis in over 16s: diagnosis and management (NG226), Recommendations](https://www.nice.org.uk/guidance/ng226/chapter/Recommendations)
- [Arthritis UK. Knee pain](https://www.arthritis-uk.org/information-and-support/understanding-arthritis/conditions/knee-pain/)
- [Arthritis UK. Osteoarthritis of the knee](https://www.arthritis-uk.org/information-and-support/understanding-arthritis/conditions/osteoarthritis-of-the-knee/)
- [Lawford BJ et al. Exercise for osteoarthritis of the knee. Cochrane Database of Systematic Reviews, 2024](https://www.cochrane.org/CD004376/MUSKEL_exercise-osteoarthritis-knee)
- [Towheed T et al. Glucosamine therapy for treating osteoarthritis. Cochrane Database of Systematic Reviews, 2005](https://www.cochrane.org/CD002946/MUSKEL_glucosamine-therapy-treating-osteoarthritis)
- [NCCIH. Glucosamine and Chondroitin for Osteoarthritis: What You Need To Know](https://www.nccih.nih.gov/health/glucosamine-and-chondroitin-for-osteoarthritis)
- [NCCIH. Turmeric](https://www.nccih.nih.gov/health/turmeric)
- [NCCIH. 7 Things To Know About Complementary Health Approaches for Osteoarthritis](https://www.nccih.nih.gov/health/tips/things-to-know-about-complementary-health-approaches-for-osteoarthritis)
- [Lin CR et al. Analgesic efficacy of collagen peptide in knee osteoarthritis: a meta-analysis of randomized controlled trials. J Orthop Surg Res, 2023](https://doi.org/10.1186/s13018-023-04182-w)
- [Arthritis Foundation. 10 Arthritis Food Myths](https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/10-arthritis-food-myths)
- [Arthritis UK. Are there any foods that help with arthritis?](https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/eating-well-with-arthritis/are-there-any-foods-that-help-with-arthritis/)
- [Cleveland Clinic. Ice vs. Heat: Which Is Better for Your Pain?, 2025](https://health.clevelandclinic.org/should-you-use-ice-or-heat-for-pain-infographic)
- [Cleveland Clinic. Knee Pain](https://my.clevelandclinic.org/health/symptoms/21207-knee-pain)
- [American Academy of Orthopaedic Surgeons. Knee Conditioning Program](https://orthoinfo.aaos.org/en/recovery/knee-conditioning-program/)
- [American Academy of Orthopaedic Surgeons. Patellofemoral Pain Syndrome](https://orthoinfo.aaos.org/en/diseases--conditions/patellofemoral-pain-syndrome/)