5 Home Treatments for Knee Arthritis Muscle Pain

By Dr. Jeffrey Peng, MD · Published March 5, 2026 · 7 min read

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Muscle pain is one of the most overlooked contributors to knee osteoarthritis symptoms. When patients visit their doctor for knee pain, the evaluation typically focuses on the joint itself — the bones, cartilage, ligaments, and meniscus. But the muscles surrounding the knee are rarely examined, and research suggests they may be responsible for a substantial portion of the pain that patients experience.

In my practice, I frequently find that treating the muscles around an arthritic knee produces significant improvements in pain and function. The good news is that many effective muscle treatments can be performed at home without specialized equipment. Below, I review the evidence connecting muscle pain to knee arthritis and outline five specific home-based treatments that can help.

How Do Muscles Contribute to Knee Arthritis Pain?

Myofascial trigger points — hyperirritable spots within taut bands of skeletal muscle — are remarkably common in patients with knee osteoarthritis. A secondary analysis by Sánchez Romero et al. (2020) found that the prevalence of myofascial trigger points in the muscles around the knee ranged from 11% to 50% in patients with mild to moderate symptomatic knee osteoarthritis. The tensor fasciae latae and quadriceps muscles were among the most commonly affected.

Further supporting this connection, Kordi Yoosefinejad et al. (2021) compared trigger point prevalence in patients with moderate knee osteoarthritis against age-matched asymptomatic controls. The researchers found that trigger point prevalence was significantly higher in the osteoarthritis group across nearly all muscles examined, including the vastus medialis, gastrocnemius, and hamstring muscles.

These findings suggest a bidirectional relationship: knee arthritis leads to altered movement patterns that stress the surrounding muscles, and the resulting muscle dysfunction amplifies the pain and disability experienced by the patient.

Can Treating the Muscles Reduce Knee Arthritis Pain?

The evidence strongly suggests it can. Henry et al. (2012) enrolled patients with severe knee osteoarthritis who were on the waiting list for total knee replacement surgery. The authors identified myofascial trigger points in 100% of participants — which is expected given the severity of their arthritis. The patients then received trigger point injections with bupivacaine to the affected muscles over an eight-week treatment course.

The results were striking. By treating only the muscles, patients experienced significant reductions in pain intensity and pain interference, along with improved mobility. The most commonly affected muscles were the medial head of the gastrocnemius and the vastus medialis oblique. Ninety-two percent of patients experienced meaningful pain relief, indicating that a substantial proportion of their knee pain was myofascial in origin rather than purely structural.

Amani et al. (2022) reported similar findings in patients with mild to moderate knee osteoarthritis. A single session of dry needling targeting trigger points in the quadriceps and gastrocnemius muscles led to significant decreases in pain scores that persisted over one month of follow-up.

These studies reinforce the importance of taking a multimodal approach to treating knee osteoarthritis. In addition to addressing the joint itself — through interventions like platelet-rich plasma (PRP) injections or hyaluronic acid injections — it is critical to evaluate and treat the surrounding muscles.

Which Muscles Are Typically Affected?

The specific muscles involved often correspond to the location of arthritis within the knee. If pain is concentrated along the inside of the knee (the medial compartment), myofascial trigger points are most likely present in the medial head of the gastrocnemius and the vastus medialis oblique. If pain is primarily on the outside of the knee (the lateral compartment), the lateral head of the gastrocnemius and the vastus lateralis are the usual culprits.

Additional muscles that frequently harbor trigger points in patients with knee arthritis include the rectus femoris, hamstrings, adductors, and popliteus. Professional treatments such as trigger point injections and dry needling are excellent options for addressing these muscles, but not everyone has access to providers who offer these therapies.

5 Home Treatments for Knee Arthritis Muscle Pain

1. Heat Therapy

Heat is significantly more effective than ice for myofascial pain. Applying heat increases blood flow to the muscles, allowing them to relax and reducing tightness around the knee. This can be particularly helpful for knee stiffness — a hallmark complaint of osteoarthritis. Many patients discover this on their own, noticing that their symptoms worsen in cold weather.

For maximum benefit, use a large heating pad that covers the entirety of the calf, inner thigh, and outer thigh muscles. A focused application to just one small area will miss trigger points in adjacent muscles. Aim for 15 to 20 minutes per session.

2. Acupressure and Foam Rolling

Acupressure therapy includes massage guns, soft tissue massage, and foam rollers — all designed to relieve muscle tension and improve blood flow. In my experience, foam rolling is the most effective modality for treating trigger points in the leg, often outperforming even expensive percussion devices.

To foam roll the vastus medialis oblique (a key muscle for medial compartment knee pain), position yourself prone with the foam roller under the inner thigh. Roll the entire area between the inside of the knee and the upper inner thigh. When you encounter a tender spot, hold pressure on that area for at least 30 seconds before moving on. You may find multiple tender spots, and initial sessions can take up to five minutes per muscle group per leg. Over time, trigger points will resolve and sessions will become shorter.

3. TENS Unit (Transcutaneous Electrical Nerve Stimulation)

A TENS unit is a small, portable device that delivers low-voltage electrical signals through the skin to stimulate nerves and muscles. TENS has demonstrated excellent pain-relieving effects for chronic muscular pain and is thought to work by modifying neuromuscular signaling and promoting the release of endorphins — the body's natural pain-relieving chemicals.

Electrode placement is important and should correspond to the specific muscles being treated. A quick search for the target muscle (for example, "TENS unit medial head gastrocnemius") will show proper electrode positioning. Most patients benefit from a few 15-minute sessions per day.

4. Walking

Walking may seem counterintuitive, but it is one of the most effective home treatments for knee osteoarthritis. When you walk, your joints increase the production of natural lubricants, including hyaluronic acid. This helps reduce stiffness and pain — the same reason hyaluronic acid injections are used to treat knee arthritis. Conversely, prolonged inactivity decreases lubrication production and tends to worsen all symptoms.

Aim to work up to 7,500 steps per day for maximum health benefits. Start with whatever distance is comfortable and gradually increase over time. Consistency matters more than intensity.

5. Stretching and Strengthening

Both stretching and strengthening exercises target muscle tightness and spasm, working to remodel the muscle tissue and break down trigger points. Strengthening has the additional benefit of building muscle capacity to absorb mechanical load, which reduces pressure on the arthritic joint. Less pressure means less irritation, less inflammation, and less pain.

A comprehensive knee exercise program should target the quadriceps, hamstrings, calf muscles, and hip stabilizers. If you are unsure where to start, a consultation with a physical therapist or sports medicine physician can help create an individualized plan.

References

1. Sánchez Romero EA, Fernández Carnero J, Villafañe JH, et al. Prevalence of Myofascial Trigger Points in Patients with Mild to Moderate Painful Knee Osteoarthritis: A Secondary Analysis. J Clin Med. 2020;9(8):2561. doi:10.3390/jcm9082561

2. Kordi Yoosefinejad A, Samani M, Jabarifard F, et al. Comparison of the prevalence of myofascial trigger points of muscles acting on knee between patients with moderate degree of knee osteoarthritis and healthy matched people. J Bodyw Mov Ther. 2021;25:113-118. doi:10.1016/j.jbmt.2020.10.012

3. Henry R, Cahill CM, Wood G, et al. Myofascial pain in patients waitlisted for total knee arthroplasty. Pain Res Manag. 2012;17(5):321-327. doi:10.1155/2012/547183

4. Amani M, Shafizadegan Z, Taheri N. Effects of Dry Needling on Pain in Patients with Knee Osteoarthritis: A Preliminary Study. Adv Biomed Res. 2022;11:47. doi:10.4103/abr.abr_102_21

Medical Disclaimer: This content is for educational purposes only and does not substitute for the medical advice of a physician. Always consult your healthcare provider before beginning any new treatment program. The information presented reflects the opinion of Dr. Jeffrey Peng and does not represent the views of his employers or affiliated hospital systems.