How to Reduce Knee Pain
Original Publication Date: October 2023
Updated October 2026
Knee pain affects people of every age and activity level. It may come from a sudden injury, such as a twisted knee on the ski hill, or build slowly from overuse or arthritis.
Thankfully, there are many ways to ease knee pain, from simple steps at home to treatments in our clinic. The right approach depends on what is behind your pain, so understanding the cause comes first.
Hot and Cold Therapy
Ice is often the first thing to reach for after an injury, since it can ease inflammation and pain. Put a thin towel between the cold and your skin, and take it off after 20 minutes at most so it does not irritate your skin or nerves.
A heating pad may also bring temporary relief when your knee aches.
Over-the-Counter Medicine
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, may ease both pain and swelling. Acetaminophen can relieve pain, but it does not reduce swelling.
Some people also find relief from creams containing lidocaine (a numbing agent) or capsaicin.
Check with your provider before using these medicines if you have other health conditions, take other medications, or need them for more than a day or two.
See a Knee Specialist
If your knee pain hangs on for more than a few days or flares up again whenever you get active, have it looked at.
During the exam, your provider will see how far your knee bends and straightens and whether it feels stable. Depending on what they find, an X-ray, ultrasound, or MRI may come next.
Physical Therapy or Rehab
When the muscles around your knee get stronger, the joint has better support. A licensed physical therapist builds your exercises around your specific condition and usually works on flexibility and balance as well.
For active people, your therapist may also watch how you move, because the way you run, lift, or kneel can add strain to the knee. That goes for someone training on the Idaho Falls Greenbelt and for someone on their feet all day doing ranch work.
Treatment Options at Rocky Mountain Spine & Sport
When home care and therapy are not enough, our team offers several nonsurgical knee pain treatments. Options include:
Acupuncture
Very thin needles are placed at specific points on the body. Research suggests acupuncture may help relieve knee pain caused by osteoarthritis.
Genicular Radiofrequency Ablation
Small nerves called the genicular nerves carry pain signals from the knee to the brain. Genicular radiofrequency ablation uses heat to interrupt these nerves so they send fewer pain signals. It is mainly used for long-term knee pain linked to osteoarthritis. It can also be an option if you do not want a knee replacement, are not a good candidate for one, or still hurt after having one.
The procedure happens in two stages. First, a test nerve block under live X-ray guidance (fluoroscopy) shows whether you are a good candidate. The ablation is then scheduled as an outpatient procedure. For many patients, relief can last six months to a year.
Joint Injections
Corticosteroid (cortisone) injections may calm inflammation during an arthritis flare, although they do not help everyone. Hyaluronic acid injections add a thick, lubricating fluid to the joint for knee osteoarthritis. We use ultrasound or fluoroscopy to guide nearly all of our injections.
Regenerative Injections
Platelet-rich plasma (PRP) is prepared from a small sample of your own blood. PRP has the potential to help some people with knee osteoarthritis. We also offer prolotherapy.
Tenex
Tenex is a minimally invasive option for tendons that have been sore for a long time, such as patellar tendinitis (often called jumper's knee). Your provider uses an ultrasound to find the damaged tissue, then removes it through a tiny incision. The area is numbed first, and a small bandage is all you need afterward.
Elevating the Knee and Allowing It to Heal
For a minor injury, a day or two away from the activity that caused the pain may be enough.
More serious damage usually needs longer. Propping your leg on pillows helps bring down swelling, and a snug (not tight) elastic sleeve or compression wrap may add support.
Bracing and Protective Support
A brace can help protect and stabilize the joint, although it can depend on the condition. Arch supports and shoe inserts (orthotics) may also shift pressure away from the side of the knee most affected by osteoarthritis.
If you plan to stay active with knee pain, a sleeve or brace that fits well may help the joint feel steadier, whether you are skiing at Kelly Canyon or hiking in the Tetons.
Similarly, well-cushioned shoes and softer surfaces, such as a track instead of pavement, are easier on your knees.
Surgery as a Final Option
Most knee pain does not require surgery. Unfortunately, some conditions do not improve with conservative care, especially when there is structural damage or pain and swelling continue despite treatment. Even then, the operation is usually not urgent, which gives you time to weigh your options. Procedures your provider may discuss include:
- Arthroscopy: A small camera and narrow tools are used to repair damage inside the joint, such as torn cartilage or ligaments.
- Osteotomy (joint realignment): The shinbone or the thighbone is reshaped to shift weight away from the damaged part of the knee.
- Partial knee replacement: Only the most damaged section of the knee is replaced.
- Total knee replacement (arthroplasty): The damaged surfaces of the whole joint are replaced with artificial parts.
Each of these is followed by rehabilitation, so it helps to understand the full recovery process before you decide.
Ensuring You Understand All of Your Options
There is rarely one single answer for knee pain, and relief often comes from a mix of treatments. A few everyday habits help too: warm up before you exercise, stretch the muscles in the front and back of your thighs, and trade some high-impact workouts for cycling or swimming.
Body weight plays a role as well. We understand that weight changes are not simple, especially when pain makes movement harder. Your provider can help you find steps that are realistic for you.
Prioritize Your Knee Health Journey with Rocky Mountain Spine & Sport
Living with knee pain can be exhausting, and we’re here to help you feel better. We start by finding the true source of your pain. From there, we build a plan around your goals, beginning with the least invasive options that make sense.
Reach out today to schedule a visit at our Idaho Falls or Rexburg location.