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Joint pain is common, especially as you get older. It can affect one joint or several at the same time, and it can come from an injury or from a longer-lasting problem such as arthritis. There are things you can do at home to ease it, but get medical help if the pain is very bad or doesn’t get better.[1]
This guide covers the usual causes, the home care and medicines with the best evidence, what a doctor can offer, and the warning signs to act on. If it’s mainly one knee that hurts, our knee pain treatment guide goes into more detail.
In brief
- For knee and hip osteoarthritis, exercise and weight loss (if you carry extra weight) are the two non-drug treatments the American College of Rheumatology (ACR) strongly recommends.[2]
- The same guideline strongly recommends against glucosamine and chondroitin for osteoarthritis of the knee, hip and hand.[2]
- A hot, swollen joint with a high temperature, or with feeling hot, cold and shivery, can be a joint infection. Get urgent medical help the same day.[1][3]
What’s causing your joint pain?
Joint pain is a symptom, so the right treatment depends on what’s causing it.[1] Arthritis is the most common cause, and there are more than 100 kinds of arthritis.[4]
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- Osteoarthritis. The cartilage that cushions the ends of your bones wears away over time, and the joint becomes painful and stiff. It develops slowly and usually starts after age 45.[4] Morning stiffness from osteoarthritis often lasts 30 minutes or less.[5]
- Rheumatoid arthritis. An autoimmune disease in which the immune system attacks the joints. It often affects the same joints on both sides of the body, and the stiffness tends to last longer than 30 minutes after waking or resting.[6]
- Gout. A hot, swollen joint, usually the big toe, with very bad pain that comes on suddenly, often overnight.[1] It’s caused by crystals forming in the joint.[7]
- Bursitis and tendinitis. Both are often caused by overuse. Bursitis usually affects the hip, knee, elbow or shoulder. Tendinitis, an inflamed tendon, is common in the elbow, heel or shoulder.[4]
- Sprains and strains. Pain, swelling or bruising after intense or repeated exercise.[1]
- Joint infection (septic arthritis). A hot, swollen joint that’s hard to move, together with a high temperature. It’s serious and needs treatment as soon as possible.[1][3]
Try not to diagnose yourself. If you’re worried about what’s behind your pain, see a doctor.[1]
Joint pain relief you can start at home
If a joint is hot and swollen and you feel unwell, check the warning signs further down first.
Keep moving
It can feel backward, but movement is one of the best-supported ways to ease joint pain. The ACR strongly recommends exercise for knee and hip osteoarthritis, and conditionally recommends hand exercises for hand osteoarthritis.[2] Exercise can reduce joint pain and stiffness and make the muscles that support your joints stronger.[8]
- Start slowly and give your body time to get used to the new level of activity.[8]
- Choose low-impact activities such as walking, cycling, swimming, water aerobics or tai chi.[8] For ideas you can do at home, see our low-impact strength moves.
- Build toward the national target. US guidelines advise adults to get 150 to 300 minutes of moderate activity a week, such as brisk walking, plus muscle-strengthening on at least 2 days. Any amount counts, even short bursts through the day, and activity can decrease pain in osteoarthritis.[9]
- Don’t stop moving a sore joint completely, even while you’re resting it.[1]
- Ask for physical therapy if pain, tiredness or trouble moving the joint keeps you from exercising or doing daily tasks. The ACR says doctors should refer people with osteoarthritis in that situation.[2]
Rest, ice and heat
Rest the painful joint if you can.[1] For osteoarthritis, the ACR conditionally recommends heat or cold applied to the joint.[2]
- Cold numbs the nerves around the joint, which eases pain, and it may help with inflammation.[8] Wrap an ice pack or a bag of frozen peas in a towel and hold it on the joint for up to 20 minutes every 2 to 3 hours.[1]
- Heat, such as a heating pad or a warm bath, increases blood flow and flexibility.[8][4] Use it for short periods, several times a day.[4] See our guide to heat pads.
Healthy weight
If you have overweight or obesity, the ACR strongly recommends weight loss for knee and hip osteoarthritis.[2] Losing weight can reduce pain and help you move more easily, especially in weight-bearing joints such as the knees and hips.[8]
Small amounts count. In a study of 142 older adults with knee osteoarthritis and overweight or obesity, each pound lost was linked to about 4 pounds less load on the knee with every step.[10]
For people with knee osteoarthritis and obesity, the ACR also conditionally recommends GLP-1 medicines, used with diet and exercise, to help reach a healthy weight.[2] A dietitian can teach you about nutrition and keeping a healthy weight.[8]
Topical treatments
- Anti-inflammatory gels (topical NSAIDs, such as diclofenac gel) are strongly recommended for knee and hand osteoarthritis, and the ACR conditionally prefers them over NSAID tablets for those joints.[2]
- Capsaicin cream gets a conditional recommendation for knee osteoarthritis, but a conditional recommendation against it for hand osteoarthritis.[2] Follow the label directions.
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Over-the-counter and prescription medicines
Ask a pharmacist or doctor which painkiller suits you.[1] Check with your provider first if you’ve had stomach ulcers, or you have kidney or liver disease.[4]
- NSAIDs, such as ibuprofen and naproxen, may relieve pain and swelling.[7] The ACR strongly recommends NSAID tablets for osteoarthritis of the knee, hip and hand.[2] They can raise the risk of heart attack, stroke, and bleeding in the stomach or gut. The risk is higher if you take them for a long time or at high doses, are older, smoke, or drink a lot of alcohol.[11]
- Acetaminophen (Tylenol) gets only a conditional recommendation for osteoarthritis.[2] Too much can cause serious liver damage, and it’s easy to double up by accident because many other medicines contain it. Read every label, and don’t take more than one product with acetaminophen at a time.[12]
- Know when to stop. Stop over-the-counter ibuprofen or naproxen and call your doctor if the pain lasts more than 10 days, gets worse, or the painful area turns red or swollen.[11][13]
- Prescription options. The ACR conditionally recommends duloxetine, a type of medicine called an SNRI, for osteoarthritis.[2] SNRIs are taken by mouth to help control long-term pain.[8] The ACR conditionally recommends against opioids, and against gabapentin and pregabalin.[2]
Supplements and anti-inflammatory foods: what the evidence says
Joint supplements are easy to find, but the evidence for the best-known ones is weak. Some of the firmest advice in the ACR guideline is about what not to take.[2]
- Glucosamine and chondroitin. The ACR strongly recommends against glucosamine, chondroitin and products that combine them, for osteoarthritis of the knee, hip and hand.[2]
- Fish oil and vitamin D. The ACR conditionally recommends against both for osteoarthritis.[2]
- Turmeric (curcumin). Early studies in knee osteoarthritis look positive, but the National Center for Complementary and Integrative Health says better research is needed before anyone can say it helps. Some highly absorbable curcumin products may harm the liver.[14]
- Hyaluronic acid pills. See our guide to hyaluronan for joint pain.
- Diet. The ACR guideline doesn’t recommend a special diet for osteoarthritis. It does strongly recommend weight loss if you need it.[2] Gout is the exception, where diet changes can help (see the questions below).[15]
The FDA doesn’t approve dietary supplements for safety or effectiveness before they’re sold, and mixing supplements with medicines can cause problems.[16] Talk to your doctor or pharmacist before you start one.
Treatments your doctor may offer
See a doctor if home treatment hasn’t helped after 2 weeks.[1] They’ll ask about your symptoms, examine the joint, and may order X-rays or blood tests.[4] Depending on the cause, they may suggest:
- Physical or occupational therapy. A physical therapist helps improve how the joint works. An occupational therapist can show you ways to protect your joints and manage daily tasks.[8]
- A cane, brace or other support. The ACR advises a cane or other mobility aid if knee or hip osteoarthritis makes walking hard, and conditionally recommends knee braces.[2] See our guide to brace types.
- Steroid injections. The ACR strongly recommends steroid (glucocorticoid) injections into the joint for knee and hip osteoarthritis.[2] They give short-term relief of pain and swelling.[4] Our joint injections guide explains more.
- Injections the ACR advises against. It conditionally recommends against hyaluronic acid injections. It strongly recommends against platelet-rich plasma (PRP) and stem cell injections for knee and hip osteoarthritis.[2]
- Disease-modifying drugs (DMARDs) for rheumatoid arthritis. Starting them early slows joint damage, and a rheumatologist usually manages them.[17]
- Medicines that lower uric acid for people with gout who have frequent flares.[15]
- Surgery, such as joint replacement, if the pain lasts and medicines, physical therapy and exercise haven’t helped.[4]
Mind-body and complementary options
- Tai chi and yoga. The ACR conditionally recommends tai chi for knee and hip osteoarthritis, and yoga for knee osteoarthritis.[2] More in can yoga really relieve pain?
- Acupuncture gets a conditional recommendation for osteoarthritis of the knee, hip and hand.[2]
- Massage therapy is now conditionally recommended for knee and hip osteoarthritis. The ACR advised against it in 2019.[2] See our massage therapy guide.
- Cognitive behavioral therapy (CBT) is conditionally recommended for osteoarthritis of the knee, hip and hand.[2]
- TENS (a small device that sends electrical pulses through the skin) is conditionally recommended against for knee and hip osteoarthritis.[2]
Curious about castor oil packs? Our guide to castor oil for knee pain covers what the research does and doesn’t show.
Osteoarthritis treatments at a glance
How the ACR’s 2026 guideline rates the main options for osteoarthritis.[2]
| Treatment | Joints and certainty of evidence | Strength | Source |
|---|---|---|---|
| Exercise | Knee, hip. Moderate certainty. | Strong for | ACR 2026 |
| Weight loss (overweight or obesity) | Knee, hip. Moderate certainty. | Strong for | ACR 2026 |
| Anti-inflammatory gels | Knee, hand. Moderate certainty. | Strong for | ACR 2026 |
| NSAID tablets | Knee, hip, hand. Moderate certainty. | Strong for | ACR 2026 |
| Steroid injections | Knee, hip. Low certainty. | Strong for | ACR 2026 |
| Heat or cold | Knee, hip, hand. Low certainty. | Conditional for | ACR 2026 |
| Tai chi | Knee, hip. Very low certainty. | Conditional for | ACR 2026 |
| Massage therapy | Knee, hip. Low certainty. | Conditional for | ACR 2026 |
| Acupuncture | Knee, hip, hand. Moderate certainty for knee and hip, very low for hand. | Conditional for | ACR 2026 |
| Acetaminophen | Knee, hip, hand. Low certainty. | Conditional for | ACR 2026 |
| Duloxetine | Knee, hip, hand. Moderate certainty. | Conditional for | ACR 2026 |
| Hyaluronic acid injections | Knee, hip, hand. Moderate certainty for knee and hip, very low for hand. | Conditional against | ACR 2026 |
| Fish oil, vitamin D | Knee, hip, hand. Moderate certainty for fish oil, low for vitamin D. | Conditional against | ACR 2026 |
| Glucosamine, chondroitin | Knee, hip, hand. Low certainty for glucosamine alone, moderate for combinations. | Strong against | ACR 2026 |
| PRP, stem cell injections | Knee, hip. Low certainty for PRP, moderate for stem cells. | Strong against | ACR 2026 |
When to see a doctor about joint pain
Go to the ER or call 911 if:[1]
- you have very bad joint pain after a fall or injury
- you can’t walk or put weight on a joint
- a joint has moved out of place
- you have tingling, or no feeling, around a joint after an injury
Get urgent care the same day if:[1][3]
- a joint is swollen and the skin around it feels hot
- you have joint pain and feel generally unwell, have a high temperature, or feel hot, cold or shivery
- severe pain started suddenly, usually in just one joint, or you find it hard to move a joint
Make an appointment with your doctor if:[1][7]
- joint pain stops you doing normal activities or affects your sleep
- the pain or swelling is getting worse or keeps coming back
- the pain hasn’t improved after 2 weeks of home treatment
- your joints are stiff for more than 30 minutes after waking up
- you have a fever that isn’t from the flu, or you’ve lost 10 pounds or more without trying
- your child has joint problems
Common questions
What could be causing pain in all my joints?
Pain can affect more than one joint at the same time, such as the knees and hips.[1] Rheumatoid arthritis often affects the same joints on both sides of the body.[6] Lupus and viral infections can also cause joint pain.[7] Because the treatment for each is so different, pain in several joints is a good reason to see a doctor. Blood tests can help confirm the cause or rule others out.[4]
How do you treat an arthritis flare-up?
For a gout flare, ice, raising the limb and resting the joint can ease swelling and pain, alongside any medicine your doctor has prescribed.[15] For other flares, the home steps above apply: rest the joint, but don’t stop moving it completely, use an ice pack, and ask a pharmacist which painkiller to take.[1] If you have rheumatoid arthritis, ask your rheumatologist what to do when it flares. A flare with a high temperature, or a joint that turns hot and swollen, needs urgent care.[1]
What are the worst foods for joint pain?
The clearest link is with gout. To lower uric acid and cut down on flares, NIAMS advises drinking less alcohol (including nonalcoholic beer) and avoiding sugar-sweetened drinks such as soda, red meat, organ meats such as liver, and some seafood, such as shellfish, sardines and anchovies.[15] For osteoarthritis, the ACR doesn’t single out any food. It does strongly recommend weight loss for knee and hip osteoarthritis if you have overweight or obesity.[2]
Can menopause cause joint pain?
Yes. Perimenopause and menopause can cause aching, painful joints because estrogen levels fall.[1] See our guide to menopause and joint pain, and talk to your doctor if the pain is new or getting worse.
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How we checked this article
Medical review: pending. A clinician hasn’t reviewed this article yet. We last checked it against the sources below on November 3, 2026.
Sources
- NHS. Joint pain. Page last reviewed February 26, 2026.
- American College of Rheumatology. 2026 Update of the ACR Recommendations for the Management of Osteoarthritis of the Knee, Hip, and Hand. Summary approved September 8, 2026; posted September 14, 2026.
- NHS. Septic arthritis. Page last reviewed September 3, 2026.
- Cleveland Clinic. Joint pain. Updated November 10, 2023.
- MedlinePlus. Osteoarthritis. Reviewed April 9, 2026.
- National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). Rheumatoid arthritis. Last reviewed November 2022.
- MedlinePlus. Joint pain. Reviewed January 14, 2026.
- NIAMS. Osteoarthritis: diagnosis, treatment, and steps to take. Last reviewed September 2023.
- US Office of Disease Prevention and Health Promotion. Top 10 things to know about the second edition of the Physical Activity Guidelines for Americans. Updated November 19, 2025.
- Messier SP, Gutekunst DJ, Davis C, DeVita P. Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis & Rheumatism. 2005;52(7):2026-2032. PubMed 15986358
- MedlinePlus. Naproxen.
- MedlinePlus. Acetaminophen.
- MedlinePlus. Ibuprofen.
- National Center for Complementary and Integrative Health (NCCIH). Turmeric. Last updated April 2025.
- NIAMS. Gout: diagnosis, treatment, and steps to take. Last reviewed December 2023.
- US Food and Drug Administration. FDA 101: Dietary supplements. Content current as of June 2, 2022.
- MedlinePlus. Rheumatoid arthritis. Reviewed January 28, 2025.
