Managing Hip & Knee Pain At Home

Hip and knee pain can be frustrating and challenging to manage. Various things, including osteoarthritis, sciatica, or injury, can cause pain in the hip and knee joints.¹ Whether you’re dealing with acute or chronic pain, it can impact your daily life and limit your mobility. The hip and knee joints are interlinked in both their structure and function. The iliotibial band, a tendon that runs along the leg, connects muscles from the knee to the hip. Because of this, pain in one joint can lead to discomfort in the other joint. Therefore, addressing both joints when dealing with hip and knee problems is essential to obtain lasting relief from joint pain^.2

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Hip and knee pain can be managed and reduced in many ways, but what are the best at-home remedies? Here’s what we recommend:

OTCs

Nonsteroidal anti-inflammatory drugs or NSAIDs, including ibuprofen, may be helpful in relieving inflammation, swelling, stiffness and pain.³ Ibuprofen is generally considered to have stronger anti-inflammatory properties compared to paracetamol. This means that ibuprofen may be more effective in reducing pain associated with inflammation, such as joint and muscle pain.⁴ It’s important to make sure you follow the recommended dosage and talk to your doctor if you have any concerns about taking these medications.

Hot and Cold Therapy

Heat and cold therapy can help reduce pain and inflammation in your hip and knee joints. Applying a heating pad or taking a warm bath can help relax tight muscles and lubricate joints while applying an ice pack can help reduce inflammation, swelling and pain. Just make sure not to apply heat or cold for too long, and always protect your skin with a towel or cloth.⁵

Physical Therapy

Stretches and gentle exercise are great ways to improve the range of motion and strength in painful joints.² Exercises such as squats, calf raises, knee extensions, standing hip extensions and step-ups are recommended to address weakness and tissue tightness, improving your ability to stand, bend and walk with less pain.⁶ Your GP may also recommend seeing a physical therapist if your pain continues.

Rest

It may seem simple, but resting your affected joint can help to decrease pain, especially if the pain is due to injury.⁷ While it’s important not to stop moving the affected joint completely, you should avoid extensive exercise and carrying anything heavy to ensure unnecessary strain isn’t placed on your hip or knee.

These at-home remedies are a great place to start when it comes to alleviating hip and knee pain and improving mobility. However, due to the many causes of hip and knee pain, it’s important to see a healthcare professional, as they will recommend different treatments depending on the cause. You should see a GP if your pain has not improved after treating it at home for two weeks.⁷