Knee Pain Relief: Six expert-Backed Steps That May Help You Avoid Surgery
London, UK – September 27, 2025 – Millions suffering from debilitating knee pain may find relief – and possibly avoid surgery – with a combination of lifestyle adjustments and targeted treatments, according to medical experts. Osteoarthritis, a common joint condition, doesn’t have to mean a life sentence of pain, and a growing body of evidence supports several accessible strategies.
here are six steps, backed by medical professionals, that can ease the agony of knee pain:
1. Weight Management: Maintaining a healthy weight considerably reduces stress on knee joints.
2. Exercise Regularly: Strengthening the muscles surrounding the knee provides crucial support and stability.
3. Consider Targeted Supplements – But Be Realistic: Popular supplements like turmeric (and its compound curcumin), glucosamine sulphate, and chondroitin offer limited evidence of benefit. “There is vrey little evidence to suggest that these supplements will help relieve osteoarthritis,” says Dr. Wendy Holden, medical advisor for Arthritis Action and honorary consultant rheumatologist at Basingstoke and North Hampshire NHS Foundation trust. She notes that even when the active compounds do show potential, supplements often lack a sufficient dosage to make a real difference.
4. Cod Liver Oil & Rosehip: The Exceptions: The only two supplements with demonstrable, though mixed, evidence are cod liver oil and rosehip. Cod liver oil, rich in omega-3 oils, may have anti-inflammatory effects, but trials haven’t consistently shown clear benefits for osteoarthritis. Rosehip powder, derived from rose bush seed pods, has shown more promise, with some small studies and reviews suggesting modest reductions in pain and stiffness, though further research is needed.
5. Specialist Braces Can Offer Meaningful Relief: Specialist knee braces, particularly “unloading” or “offloading” braces, can dramatically improve osteoarthritis symptoms. A 2017 study tracked 63 patients awaiting total knee replacement who were fitted with such a brace. After eight years, 40 percent of those consistently wearing the brace for two years reported they no longer required surgery. These braces, constructed from lightweight plastic and fabric, gently realign the joint and absorb downward force, enabling increased activity. Patients initially wore the brace almost constantly, transitioning to selective use during activities requiring extra support. Those wearing it for over six months were half as likely to need surgery compared to those who stopped within three months.
6. The Unloader One: A Proven Model: The Unloader One brace, manufactured by Icelandic company Ossur, has proven effective for many. TV personality Ant McPartlin, 49, notably used the brace after experiencing pain following knee surgery and a struggle with painkiller addiction.
This data provides a starting point for managing knee pain. Consulting with a healthcare professional is crucial for a personalized treatment plan.
