5 Tips to Recover from Knee Pain After Exercise

Do you always have to deal with knee pain after exercise? Knee pain is one of the most common complaints associated with exercise. The knees have several elements ranging from tendons and ligaments to muscles. 

Should any of these components undergo stress or get damaged, your knees will ache. However, this pain should not stop you from continuing to exercise. Here are some remedies that will help you maintain your workout program.

1. Ice your knee

Many people rely on ice packs to remedy swelling or knee soreness. You can employ the same remedy by getting an ice machine for knee. All you have to do is use it for about 30 minutes every three hours daily until the pain is gone. 

Not only will this numb the pain resulting from swelling, but it will also prevent the formation of scar tissue.

2. Posture and support

Maintaining the proper posture after exercise will help minimize knee pain. To get the correct posture, you should avoid low chairs that you sink into. Also, avoid sitting for long hours continuously without stretching or moving. This makes the joints stiff, worsening the pain.

Instead, sit on pillows or chairs with raised sitting levels. Also, ensure you are sitting without leaning or slouching. During this time, wear shoes with support to prevent abnormal pressure and stress on the knee. 

3. Heat packs

Heat is an effective treatment for knee pain. Whether it is a deep heat cream, heat lamp, heat bottle, or heat pads, they will remedy your pain. However, it should not burn. The heat should be gentle. Also, if the injury is new, you should not use heat as it can cause bleeding.

Place something like a towel between your skin and the heat pad to avoid direct heat, which can cause scalding. Also, don’t apply the heat for more than 20 minutes.

4. Massage using essential oils

Massaging is top of the list of remedies for any muscle pain and will work for your knees too. However, using essential oils will make the treatment even more effective. Most people recommend orange and ginger essential oils as they find them suitable for reducing pain and muscle stiffness.

Applying ointments with cinnamon, mastic, and sesame oil will work too. 

5. Physical activity

As much as your knees may be hurting, do not be tempted to stay seated all day. Some physical exercise will reduce pain and stiffness. In addition, simple activities like walking will help strengthen the cartilage tissue, hence minimizing a knee injury. 

Exercise also helps the body support the joints. When leg muscles are strengthened, then it means the knees will be in good shape. Water aerobics is also highly recommended for persons dealing with knee pain.


Knee pain may vary from a dull ache experienced during activities to weakness. The recommended remedies include going slow on activities that cause the pain until it subsides. In addition, physical exercise, ice treatment, and massage using essential oils can work on stiff joints and reduce pain.