July 7, 2021

How to Treat and Prevent Knee Pain at Home

Are you experiencing knee pain? We have good news: it’s often treatable from the comfort of your home.

Today, we’re going to go over a few ways to alleviate your discomfort so that you can get back to feeling great and performing at the highest level.

Disclaimer: This blog only applies to those with general knee pain, not those who, for example, have a torn ACL or who have had a recent knee surgery.

Knee pain? Here’s how to treat it and prevent it.

Before you can understand how knee pain treatment at home works, it’s best to assess the cause of your knee pain. If it’s from overworking your muscles due to strenuous exercise, it’s possible you need to alter your workout regimen.

Adjusting your exercise plan can be a great way to keep your knee pain from worsening and prevent it from coming back the next time you hit the gym. Also, keep ice packs handy to apply to your knee for fast pain relief.

Top Exercises to Ease Knee Pain

According to the American Academy of Orthopaedic Surgeons (AAOS), building strength within the muscles connecting to your knee (calves, glutes, hamstrings, and quads) can alleviate discomfort in the general knee area.

Always be sure to warm up for 10 minutes or so before exercising. Then, consider adding these three knee pain relief exercises into your routine:

● Heel and calf stretch
● Quadriceps stretch
● Hamstring stretch

Top Exercises to Prevent Knee Pain

Similar to how strengthening exercises can reduce knee discomfort, they can also help prevent it. Think of it this way: the stronger the supportive muscles are, the less pressure you’ll have on your knee, which reduces your chance of injury.

Try the following exercises to prevent knee pain. While these exercises are not a cure-all, they can help keep the muscles around your knee stronger and functioning properly.

● Hamstring curls
● Lunges
● Squats

When You Need More Help With Knee Pain

Chronic knee pain during/after exercise can be stressful, and you might feel like you’ve exhausted your at-home care options. If so, or if you’d like an extra supportive measure to restore your knee back to optimal condition, give Summit Chiropractic and Sports Institute a call.

At our chiropractic office, we use Active Release Techniques (A.R.T.) that relieve fibrosis adhesions in the muscles, tendons, ligaments, fascia, and nerves through soft tissue release. Most of our clients experience knee pain due to overuse, which can make the muscles weak, stiff, and painful.

With A.R.T., we combine soft tissue work with movement. This helps promote blood flow and faster healing. As a runner or any other type of athlete, we understand that you want to get back in the game and continue performing your best. Our A.R.T. can treat your knee issues (among other issues) and get you back to normal.


Stretching and building strength and mobility within the knees are key to pain prevention and relief. If your knee hurts when running, or you’re experiencing discomfort that doesn’t seem to go away, consider reevaluating your exercise plan.

Ask yourself:

● Am I overdoing it (or underworking the knees)?
● Am I stretching enough?
● Am I doing exercises that support the knee muscles and surrounding tissues?

Incorporating knee strengthening exercises can improve your overall pain level and help prevent pain in the future. Working with a chiropractor is also a great option to get your knees stronger, more flexible, and feeling good.

Interested in seeing a chiropractor for your knee pain? Dr. Lopez of Summit Chiropractic and Sports Institute is ready to help you get better fast so that you can return to your daily activities pain-free. Request an appointment today.

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