After a long day on your feet, knee pain sufferers know that their knees are going to be killing them. When your knees are sore you want easy relief, you want to be able to feel it right away. There are several things you can do to get simple, no-fuss reprieve from knee pain. Don’t you wish there was a list of these knee pain remedies that you could easy reference when your knee joints are throbbing? Luckily for you, there is!

1. Give your knees plenty of rest.If you know that your knees are a touchy subject, avoid those activities that you know aggravate the pain. I know it may be hard to opt to sit out on a game of hoops with your buddies, but if you suspect it will cause more harm than good, sit it out this time. This requires actively listening to your body and its needsbeforeyour knees are hurting.
2. Invest in a better pair of shoes.Don’t underestimate the importance of a good pair of supportive sneakers. If you are always wearing the latest style of high heels to work, it may be contributing to your knee pain. I’m not suggesting a pair of frumpy nurse shoes necessarily, but don’t sacrifice comfort for style. There are several name-brand shoes that specialize in both.
3. Ice – The tried and true is still the best.Ice is a great remedy for knee pain. It provides comfort, or at least numbs and deadens pain, and it also helps reduce swelling. Keep several of those squishy blue reusable icepacks in your freezer for when your knee pain flares up. Wrap the icepack in a thin flannel or dishcloth so it is more comfortable against the skin.
4. Begin exercising on a cushioned surface.Instead of running on the street for exercise, consider an indoor track. Often, the indoor track will be made of rubber that will aid in cushioning your knee joints. If you like to walk, consider walking on the grass instead of the pavement.
5. Get some support.I don’t mean the emotional kind, although that couldn’t hurt. A good supportive knee brace can help alleviate knee pain. Be careful when selecting one that is supportive but not too tight. If the brace is too tight it may actually cause more damage by forcing the joint into an unnatural position.
6. Warm up and stretch.Both before exercise and before you go to sleep, warming the muscles with heat (as long as you are sure you don’t have any swelling) is a good way to relax knee pain and prevent injury. Stretching is an excellent way to promote flexibility and strength in your legs.
7. Take a pain reliever.You may assume I left the simplest for last, and you’d be right. An over-the-counter anti-inflammatory is an easy way to reduce your knee pain. Doctors recommend ibuprofen to reduce inflammation and swelling in joints. It’s usually gentle on the stomach in small doses, and recent studies indicate that it may be better for knee pain in the long term as well.

Now that you have this simple list of fuss-free knee pain remedies, get to it! Try a few from the list and see how well incorporating even just one or two of these ideas will help your pain disappear.