5 proven ways to relieve stiff achy knees

Osteoarthritis (wear-and-tear arthritis) is one of the primary causes of knee pain and stiffness. It erodes the cushioning cartilage, allowing bones to rub against each other.

Age, sex (females are more susceptible), excess body weight, past joint injuries, genetics and repetitive high-impact activities all increase your risk.

“It’s critical to maintain appropriate conditioning of the muscles around the knee and hip to help keep your knees healthy and working well,” says Atlantic Health orthopedic surgeon Michael Greller, MD. “Focusing on the quadriceps, hip abductors and hip external rotator muscles is especially important.”

Dr. Greller suggests these strategies to help delay the onset of osteoarthritis, minimize pain and maintain function:

Choose the right footwear

Wearing the proper shoes can significantly reduce strain on your knees. Look for sneakers with good arch support and cushioning that match your activity — walking shoes for long walks, running shoes for jogs, or court shoes for sports like pickleball, which involve lateral movement. A good pair of sport-specific shoes can better absorb impact and stabilize your ankles and knees, protecting your joints from unnecessary stress.

Exercise smart to support your bones

Start every workout with a thorough warm-up to get blood flowing to your muscles and joints. Incorporate stretching and flexibility exercises for your quadriceps and hamstrings before and after activity to maintain a balanced and mobile knee joint. Strengthening the surrounding muscles — like your quads, hamstrings, glutes, and core — adds stability and reduces pressure on the knee. Stick with low-impact activities such as walking, cycling, swimming or yoga, and gradually increase your intensity.

For example, instead of jumping into a 5K walk, start with shorter walks and gradually increase the time and distance.

Listen to your body

If a particular activity has caused knee pain in the past, don’t push through it. Pay attention to any discomfort during or after exercise — it’s your body’s way of signaling that something isn’t right. This doesn’t just apply to working out. It could be something like gardening or playing tag with your kids. In all cases, modify your routine or switch to alternatives that are gentler on your joints.

Eat right and maintain a healthy weight

Extra weight adds stress to the knees with every step. A balanced diet rich in calcium and vitamin D supports strong bones, while anti-inflammatory foods like salmon, leafy greens, berries and olive oil can help keep joints healthier, longer. Swapping sugary snacks for a smoothie with spinach and berries is one small change that can make a big impact.

But what if pain and stiffness are already affecting your ability to move easily, exercise and enjoy your favorite activities?

Dr. Greller recommends these five evidence-based fixes for relief:

1. Anti-inflammatory medication

Over-the-counter ibuprofen or aspirin can help reduce swelling and alleviate pain. But check with your healthcare provider about whether these medications might be helpful for you, especially if you have heart, kidney or stomach issues.

2. RICE therapy (Rest · Ice · Compression · Elevation)

Apply a cold pack for 15–20 minutes, wrap with a light compression bandage, elevate the leg and rest for short intervals to reduce swelling and discomfort.

3. Physical therapy and targeted exercise

A licensed physical therapist can tailor stretches and strengthening exercises to help build muscle around the knee, improve flexibility and offload joint pressure, often reducing pain in just a few weeks.

4. Knee braces or sleeves

Off-the-shelf or custom braces add stability, improve alignment and may help you stay active with less discomfort.

5. Injections

Talk with your doctor about whether these injections might be right for you:

• Cortisone reduces inflammation and pain for weeks to months.
• Viscosupplement (lubricant) injections add cushioning to help the joint glide more smoothly.

When to see a specialist

If you can’t bear weight, swelling keeps getting worse or pain wakes you at night, schedule an evaluation with an orthopedic or sports medicine specialist. These physicians can assess for osteoarthritis, meniscus tears or cartilage damage and discuss personalized pain relief and treatment options.