3 Things You Can Do at Home to Reduce Your Knee Pain

Your knee bears the brunt of thousands of movements every day. It’s a hinge mechanism that’s supported by your muscles, ligaments, and cartilage.

But, it’s not a body part you often think about unless you have a problem with it, which is the case for 25% of adults who say that frequent knee pain impedes their quality of life.

If knee pain is slowing you down, turn to Benton Dammel, DC, and our experienced team here at Physical Medicine & Wellness Center of Northern Kentucky for comprehensive care.

In this blog, Dr. Dammel outlines some common causes of knee pain and details three things you can do at home to alleviate any pain you’re feeling.

Common causes of knee pain

Your knee may be hurting for a variety of reasons. Common causes include:

  • Obesity

  • Overuse injury

  • Osteoarthritis

  • ACL tear

  • Bursitis

  • Patellar tendinitis

If you’ve been involved in a car accident, suffered a fall, or experienced another incident that suddenly impacted your knee, it’s possible that your knee pain stems from a fracture.

Symptoms of knee pain

Things to look for when your knee is causing trouble include:

  • Swelling

  • Stiffness

  • A popping sound

  • Crunching noises when you bend down

  • Inability to straighten your knee

  • Weakness when you try to stand

  • Instability

Of course, persistent pain usually accompanies all of these symptoms.

At-home treatment for knee pain

Depending on the location and severity of your knee pain, there are some things you can do at home to ease your discomfort.


One of the best ways to relieve your aching knee is to stop pushing yourself through the pain. Sit down or lie down and rest.


Ice has a long history of acting like an anti-inflammatory. If your knee swells, place an ice pack on it in 15-minute intervals until the swelling subsides. Likewise, tightly applying a compression bandage helps reduce inflammation and pain.


Use pillows or the arm of a couch to keep your knee above the level of your heart. This, too, helps minimize swelling and pain so that you can comfortably put weight on your knee again.

If you’ve tried these home remedies for a couple of days and don’t see any improvement, come see us for a full diagnosis. Once we know the exact cause of your knee pain, Dr. Dammel customizes a treatment plan to help you regain full function as quickly as possible.

Therapies in your plan may include physical therapy, chiropractic care, massage therapy, bracing, regenerative medicine, and decompression therapy.

For a detailed evaluation of your knee pain, call our Florence, Kentucky, office or book your appointment online today.