3 Ways to Ease Knee Pain as You Age
Knee pain is common and affects people of all ages, but it becomes especially prevalent as we grow older. The wear and tear of the knee joint over the years can lead to discomfort and keep us from enjoying our daily activities. However, it's possible to alleviate knee pain with the right strategies so it doesn’t get in the way of your quality of life.
On This page, You’ll Learn About:
What Causes Knee Pain?
Before we address knee pain, we need to understand where it comes from. Knee pain can result from various conditions such as arthritis, sprains, torn cartilage, and ligament damage. These conditions can lead to inflammation, stiffness, and pain, making it hard to perform simple tasks like walking or bending.1 Whether you’re dealing with an injury, everyday aches and pains, or you’re learning to live with arthritis in your knees, we’ve got a few tips that can help you manage and ease your knee pain.
Here’s How You Can Tackle Knee Pain
Incorporate Gentle Exercise Into Your Daily Routine
Staying active is great for managing knee pain. Exercise strengthens the muscles around the knee, providing better support and reducing stress on the joint. Try gentle, low-impact activities like swimming, cycling, Tai Chi, and light walking to improve flexibility and joint function.2
Tip: If your knee pain is caused by an injury or health condition like arthritis, double-check with your healthcare provider to make sure light exercise is safe and appropriate for your condition.
Adopt An Anti-Inflammatory Diet
Inflammation can worsen knee pain, so eating an anti-inflammatory diet is helpful for pain relief. Foods rich in omega-3 fatty acids, antioxidants, and phytonutrients can help reduce inflammation. Incorporate lots of vegetables, fruits, whole grains, and lean proteins into your diet, and consider adding spices that are known for their anti-inflammatory properties, like ginger and turmeric.3
Tip: Staying hydrated is also important since water can help keep the joints lubricated, reducing pain sensitivity.4
Don’t Overlook Footwear
Choosing the right footwear can go a long way in effectively managing knee pain. Opt for supportive footwear with good arch support and cushioning to distribute your body weight evenly and stress on your knees. Look for daily shoes that fit well, offer stability, and have shock-absorbing soles, and avoid high heels and unsupportive shoes as they can misalign your knees and increase pressure on your joints.5
Tip: If you've tried all sorts of supportive shoes but your knees are still giving you grief, consider custom orthotics designed to provide support and cushioning where your feet need it most, helping to alleviate knee pain. Talk to your healthcare provider or podiatrist.
Over-the-Counter Knee Pain Relief Options
If your knee pain stems from a condition your healthcare provider knows about, you probably know which over-the-counter (OTC) medications they recommend. However, if you’re just dealing with normal age-related knee aches and pains, you should know what options you have.
You may want to turn to OTC medication for temporary pain relief when your knee pain gets too intense for you to continue with your daily activities. If you find yourself reaching for OTC pain relievers often, you should have a chat with your healthcare provider.
OTC medication like ibuprofen, aspirin, or acetaminophen can be a quick relief for mild to moderate knee pain. If you need quick and powerful relief, there is an Aspercreme product for that.*
*Use as directed
Note: If you’re dealing with arthritis in your knees, use our Aspercreme® Original Pain Relief Cream or Aspercreme® Arthritis Pain Relief Gel for prescription-strength pain relief.
Which Aspercreme® Products Work Best For Knee Pain?
Aspercreme® products provide targeted non-invasive pain relief so you can keep living the life you love.
For knee pain caused by minor injuries, scrapes, or cuts, try:
Aspercreme® Pain Relief Cream with Lidocaine
Try our knee pain relief cream! Fragrance-free and infused with nourishing aloe, this non-greasy pain relief cream provides fast-acting, targeted relief from minor knee pain.
Aspercreme® Lidocaine Fragrance-Free Pain Relief Roll-On
If you want an alternative to our cream for knee pain, try our Lidocaine roll-on! For mess-free, on-the-go relief, our maximum-strength lidocaine* roll-on is easy to use whenever and wherever you need it.
*Among OTC topical analgesics for the indicated Use(s)
RELATED PRODUCTS
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Pain Relieving Cream With Lidocaine
Numb the pain away with the maximum-strength lidocaine available without a prescription among OTC topical analgesics.
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Lidocaine Fragrance Free No-mess
Targeted pain relief that’s easy to apply, lasts, and numbs the pain away.
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References
1. “Knee Pain and Problems.” Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/conditions-and-diseases/knee-pain-and-problems. Accessed 25 March 2024.
2. Godman, Heidi, and Michael Carroll. “The best types of exercise when you have hip or knee pain.” Harvard Health, 1 August 2021, https://www.health.harvard.edu/exercise-and-fitness/the-best-types-of-exercise-when-you-have-hip-or-knee-pain. Accessed 25 March 2024.
3. Kunnumakkara AB, Sailo BL, Banik K, Harsha C, Prasad S, Gupta SC, Bharti AC, Aggarwal BB. Chronic diseases, inflammation, and spices: how are they linked? J Transl Med. 2018 Jan 25;16(1):14. doi: 10.1186/s12967-018-1381-2. PMID: 29370858; PMCID: PMC5785894.
4. Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010 Aug;68(8):439-58. doi: 10.1111/j.1753-4887.2010.00304.x. PMID: 20646222; PMCID: PMC2908954.
5. Perry TA, Dando C, Spector TD, Hart DJ, Bowen C, Arden N. Effect of Heeled Shoes on Joint Symptoms and Knee Osteoarthritis in Older Adults: A 5-Year Follow-Up Study. ACR Open Rheumatol. 2021 Sep;3(9):614-621. doi: 10.1002/acr2.11298. Epub 2021 Jul 20. PMID: 34288584; PMCID: PMC8449034.
