What Is the Best Painkiller for Knee Pain? Here’s Why Exercise Might Be Your Best Bet
When dealing with knee pain, many people immediately reach for over-the-counter medications. But the best approach to pain relief often depends on the underlying cause—and in many cases, targeted exercise may provide better, safer, and longer-lasting results.
At Mountain Health & Performance, we believe that movement is medicine. Here's how exercise stacks up against traditional painkillers when managing knee pain—and why it may be your best first-line option.
Why Exercise Works as a Natural Painkiller
Although it’s not always top-of-mind, exercise can offer consistent, mild-to-moderate pain relief for many knee injuries. Unlike medications, the effects of movement can be repeated multiple times a day with minimal side effects—especially when prescribed by a qualified practitioner.
Isometrics for Tendon-Related Knee Pain
If the pain is tendon-related—such as patellar or quadriceps tendinopathy—isometric exercises can be especially helpful. These exercises involve muscle contraction without moving the joint, which can provide a short-term analgesic effect.
Example: A wall sit or chair sit performed at an appropriate intensity and duration can reduce tendon pain and improve function—and they can be safely repeated several times per day.
Load Management Through Strengthening
In cases of structural or biomechanical dysfunction, targeted exercise can help reduce joint or soft tissue overload. This is a cornerstone of treatment at Mountain Health & Performance.
For patellofemoral pain syndrome, strengthening the quadriceps and hip abductors can help improve knee alignment and reduce stress on the joint.
For IT band syndrome, restoring balance in the lateral hip and thigh can offload irritated tissues and restore pain-free movement.
Low-Impact Cardio for Osteoarthritis
For clients with knee osteoarthritis, staying active is essential. Low-impact aerobic exercise such as stationary biking, swimming, or aquafit helps maintain joint mobility, reduce stiffness, and improve pain without adding compressive stress.
Consistent movement helps nourish the cartilage and reduce inflammatory mediators in the joint.
When Are Painkillers Appropriate?
Medications like NSAIDs can have a role in pain management, particularly in acute injuries or flare-ups. But in most non-emergency cases, non-pharmacological strategies should be tried first.
While NSAIDs can offer short-term relief, long-term use may carry risks such as:
Liver, kidney, and gastrointestinal side effects
Delayed healing of tendon injuries due to suppressed tenocyte activity
Accelerated cartilage breakdown in joint injuries (chondrotoxicity)
Topicals and Active Rehab: A Balanced Approach
At Mountain Health & Performance, we sometimes recommend topical analgesics like Medistik for local pain relief. These provide a temporary window of comfort—without the systemic side effects of oral medications—allowing patients to stay active and continue rehab.
Our goal is always to restore function, reduce pain, and empower recovery using movement-first strategies supported by evidence.
Final Thoughts
Exercise is undeniably an important part of managing knee pain, helping to improve strength, mobility, and pain tolerance. However, at Mountain Health & Performance, we recognize that optimal recovery requires a multidisciplinary approach tailored to your unique needs. Alongside targeted exercise, our team offers hands-on therapies, education, and lifestyle guidance to support your healing journey holistically. If you’re experiencing knee pain in North Vancouver or the surrounding areas, we’re here to help you find the right combination of treatments to get you moving comfortably again.
Dr. Matt Wentzell
BKin, MSc, DC, FRCCSS(C)
North Vancouver Sport Chiropractor
