In this blog you will be introduced to the different mechanisms for knee injuries and when to use hot or cold therapies and the best ice packs for knees.
If you are one of the millions of people who suffer from knee pain, you know how difficult it can be to find relief. You may have been recommended a cold compression or to rest, ice, compress and elevate (RICE) the leg. However, that sometimes isn't possible with our busy lives.
The commonest cold compress to aid a reduction in inflammation is through ice packs. Ice packs are a great way to reduce inflammation and swelling, and can provide much-needed relief. In this blog post, we will discuss the five best ice packs for knees. We'll provide a brief overview of each product, and tell you why we think it is the best option for you. We hope that this information will help you find the relief you need!
Is Knee Pain Stopping You in Your Tracks?
Are you in pain?
If so ice packs are a great way to relieve pain and swelling. They are simple to use, cheap, free from nasty side effects and can be very effective.
I've compiled a list of the 5 best ice packs for knee pain relief. These ice packs have been selected because they are durable, effective, and easy to use.
Keep Reading to discover the right ice pack for your knee pain and pocket!
How I Chose The Best ice packs for knee pain
Millions of people suffer from knee pain, for some people, it is the entire knee others just a small portion. The mechanism of injury can be very different to. Common injuries are sports injuries, a knee injuries after a car crash are common too but probably the most frequent use of ice packs is for swollen knees from arthritic pain. Let's also not forget knee surgery.
others it can be which can make everyday activities difficult and frustrating.
It's hard to know what the best ice packs for knee pain are, because there are so many products on the market. And it's not just about finding a product that will work, it's also important to find one that is safe and comfortable to use.
After researching and testing dozens of ice packs for knee pain, I found the best ones for each type of person. Whether you're looking for an ice pack that you can wear on your leg or one that you can put in the freezer, we have 5 recommendations for you.
Types of Knee Pain.
There are several types of knee pain, but the most common seem to be caused by either arthritis or a meniscus tear.
Osteoarthritis
Arthritis is a type of joint inflammation that causes pain, stiffness, and swelling in the entire knee. Symptoms of arthritis can vary from person to person, but they often include pain around the knee cap, difficulty walking or climbing stairs, and a feeling of stiffness in the morning.
Arthritis is the most common condition that leads to knee replacement surgery.
Meniscus Tear
A meniscus tear is a common injury that can cause severe knee pain. A meniscus tear (see video) occurs when one or more of the cartilage discs that cushion the knee joint rupture or get torn off. Meniscus tears can occur during any activity that puts stress on the knees, such as running, jumping or twisting.
Video showing meniscus tear that can lead to knee surgery.
Video showing arthritis that may lead to knee replacement surgery.
Other Knee Problems
Ligament Injury
There are four primary ligaments in the knee: the anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), medial collateral ligament (MCL), and lateral collateral ligament (LCL).
The ACL is located in the front of the knee, and is responsible for preventing the tibia from moving too far forward on the femur. The PCL is located in the back of the knee, and is responsible for preventing the tibia from moving too far backwards on the femur. The MCL is located on the inside of the knee, and prevents excessive movement of the tibia away from the midline of the body. The LCL is located on outside of knee, and prevents excessive movement of the tibia towards the midline of the body.
Diagram of Anterior Cruciate Ligament.
Diagram of Lateral Cruciate Ligament
Diagram of Posterior Cruciate Liagament
Ligament injuries can occur during any high-impact activity, such as football or skiing. Symptoms of a ligament injury include severe knee pain, swelling, and instability in the joint.
Patellar Tendonitis
Patellar tendonitis is a condition that causes pain and inflammation in the tendon that connects the patella (knee cap) to the tibia (shin bone). Patellar tendonitis is often caused by overuse, such as from running or playing basketball. Symptoms of patellar tendonitis include pain around the knee cap, difficulty straightening the leg, and a creaking or cracking sound when moving the knee.
Diagram showing location of Patella AKA knee cap
Iliotibial Band Syndrome
The iliotibial band is a thick band of tissue that runs from the hip to the shin, and helps stabilize the knee joint. Iliotibial band syndrome is a condition that causes pain and inflammation in this band of tissue. Iliotibial band syndrome is often caused by overuse, such as from running or cycling. Symptoms of iliotibial band syndrome include pain on the outside of the knee, stiffness, and a popping or snapping sensation when moving the knee.
Patellofemoral Pain Syndrome
Patellofemoral pain syndrome is a condition that causes pain around the patella (knee cap). Patellofemoral pain syndrome is often caused by overuse, such as from running or stair climbing. Symptoms of patellofemoral pain syndrome include pain around the knee cap, grinding or clicking sensation when moving the knee, and stiffness.
Diagram showing the typical site of ITB pain, knee ice packs work well as a pain soother here.
Exercise and The Knee
Exercise can be an effective way to manage knee pain, but it is important to understand your body's limitations. It is important to avoid exercises that cause excessive strain or pressure on the joint, as this can lead to further injury or inflammation.
It is also important to perform exercises with proper form and technique, as this can reduce the risk of injury or inflammation. Strengthening exercises are especially beneficial for knee pain, as they can help increase the stability and strength of the joint. These exercises should be done in a slow and controlled manner.
Worst Exercises for the Knee
There are a lot of different exercises that can be bad for your knees, depending on your individual anatomy and condition. Some of the worst exercises for knees include anything that involves squatting or deep bending, such as lunges, squats, or even going down on to all fours to do a push-up. Also avoid any twisting motions with your knees, such as when doing rotational core exercises. If you're not sure whether an exercise is safe for your knees, it's always best to check with a doctor or physical therapist first.
Where to Turn to if in doubt.
If you are experiencing knee pain after or during exercises it's worth turning to a physiotherapist for their experience and expertise.
Heat Therapy Vs Cold Therapy
Often the biggest confusion is over when to use heat therapy over cold therapy.
As a rule of thumb heat therapy is a great way to soothe sore muscles, increase blood flow, and promote healing. You can use heat therapy any time you need relief from pain or inflammation.
Some common ways to use heat therapy include using a heating pad, taking a hot bath or shower, using a heating pad while you sleep, or using a mustard plaster. If you're not sure which method is best for you, ask your doctor or physical therapist for advice.
Cold therapy, or cryotherapy, can be used for pain relief, to reduce swelling, and to speed healing. Cold therapy is also commonly used after an injury, but can also be helpful for conditions like arthritis.
The best time to use cold therapy is when the area is swollen and red. You can use a cold pack, ice cubes, or even a bag of frozen peas. Apply the cold pack or even frozen vegetables in the packet for 10-15 minutes at a time, and repeat as needed.
What types of knee pain are ice packs good for?
Ice packs / cold packs are good for reducing swelling and inflammation.
There are three types of knee pain that ice packs are good for: acute pain, chronic pain, and post-operative pain.
Acute knee pain is caused by a sudden injury to the ligaments, muscles, or tendons around the knee. Ice packs can help reduce the swelling and inflammation caused by knee injury.
Chronic knee pain is long-lasting pain that lasts for more than three months. Ice packs can help reduce the swelling and inflammation in the tissues around the injured knee.
Post-operative knee pain is pain that occurs after surgery. Ice packs can help reduce the swelling and inflammation in the tissues around the operated area.
Different Types Of Ice Packs
The lay person may assume one ice pack is the same as all ice packs but you'd be so wrong. Google ice packs and see the plethora of products that come back. I think you can broadly separate ice packs into reusable and disposable.
Reusable Ice Pack(s)
Reusable cold packs types have a refrigerant that can be refrozen. This is usually a freezable silica gel, gel pack, hydroxyethyl cellulose, or polymer. More environmentally friendly options use water or ice cubes as the refrigerant.
Preservatives may also be present to prevent bacteria from growing in the gel ice packs.
The knee pack is normally a removable gel pack so it can be popped in the freezer and another removable gel pack put on the knee.
Disposable
A disposable ice gel pack usually doesn't have to be frozen to be administered as cold pack and is made up of an inner and outer bag. . The outer bag contains water, and the smaller bag inside contains urea, ammonium nitrate, or calcium ammonium nitrate.
Disposable bags are normally cheaper than their reusable relation!
Hot and Cold Therapy
On occasions you may require your knee pack to be able to be used hot and cold, if this is the case check that the product is suitable for hot therapy as well as staying cold.
The Best Ice Packs for Your Knee Pain Revealed
75% of people leaving reviews gave 5 stars.
The only cold therapy ice pack for the front and back of the knee.
Removable ice packs and reusable gel pack that is leak proof.
Good value for money
Designed solely as a knee ice pack
Fully adjustable with velcro straps.
The Vive Knee Ice Pack is a versatile and effective way to treat pain, swelling, and inflammation in the knee. With adjustable compression and hot or cold therapy, the Vive cold knee brace can be customized to your needs. The soft knee brace also provides comfortable relief for sprains and strains, ACL, arthritis, sports injuries, surgery and more.includes three removable Arctic Flex gel packs for hot or cold therapy. Each pack easily slips into one of three pockets. Two pockets are located on the front of the knee brace and one behind the knee for targeted relief. The nontoxic gel packs are reusable, leakproof and latex-free. Additionally, the flexible fit is secured with a strong fastener system with four adjustable straps.
Easy to use gel pack and available at a good price. Leak proof but some of the poorer reviews denied this. Overall 70% of buyers gave a 5 star review. Main down side is they may slip if too active. Suitable for Hot and Cold.
This Knee Pain Relief Gel Pack is a 3-in-1 product that can be used as a heat pack, ice pack, or compresses . The medical grade gel pack ensures that the pack remains pliable when frozen, making it perfect for RICE therapy. The extra wide elastic strap provides adjustable compression and fits a wide range of body parts. The fast recovery time makes this an ideal product for any home first aid kit.
70% plus reviews and the worst comment is it only covers the front of the knee.
This ice gel pack provides itself on being flexible enough once frozen to contour your knee snugly thanks to its flexible materials and adjustable straps.
Treatment cold zone is 12.2 " x 9.6 ".
Manufacturers say the ice pack is great for knee replacement surgery and provides pain relief for ACL surgery, knee inflammation and arthritis. The positive reviews support this too.
This gel ice pack has double-seam technology to seal the edge of the cold pack to ensure it doesn't leak and held to the knee with velcro straps.
There isn't anything to support using this as a hot and cold pack however it does look like it could be used as a compression wrap / cold compress to decrease inflammation and help stiff muscles.
Best non gel pack.
80% gave a 5 star review. Seems robust and made of high-quality materials.
Multiple uses and latex free.
The Elitehood Ice Bag Pack is a must-have product for sport injuries, pain relief, muscle aches and first-aid. It comes with two Velcro wraps to secure the pack in place over any area and provide hands-free relief from pain. The Velcro wrap fits arms, elbows, ankles, legs; the big strap for shoulders, backs, chest, stomach and waist injuries. The Elitehood Ice Bag Pack is easy to use as hot & cold therapy. For cold therapy, simply fill the ice bag two third full with ice and water to relieve discomfort from headaches, bruises, migraine.
Best ice pack for knees
Over 80% 5-star rating and is great for hot or cold therapy situations. Although most reviews were talking about it as a cold pack only.
lifetime warranty
Seems to one of the best gel ice packs as it stays cold for a long time (say the reviews).
Size 15 x 12 inches
Good alternative to a gel pack or ice pack.
Stays cold for longer and right or left-legged. May be the most expensive solution but the most efficient.
People say its easy to use and you'll feel the difference immediately... 70% of reviews were very happy with the product, particularly after surgery
Ice Pack for Knees FAQs
What is better for knee pain heat or cold?
It depends on the cause of the knee pain. For example, if you have a sprain or ligament tear, then ice is better for reducing swelling. If you have arthritis, then heat may be better to help increase blood flow and reduce pain. Consult a doctor to find out what's causing your knee pain and to get specific instructions on how to treat it.
How often should I ice my inflamed knee?
You can ice your inflamed knee as often as you'd like. Some people find relief by icing their knee several times a day, while others only need to ice it once or twice a day. You should continue icing your knee until the inflammation goes down and the pain subsides.
Is walking good for a swollen knee?
It really depends on the severity of the swelling. If the swelling is minimal, then walking is a great way to help reduce the swelling. However, if the swelling is more severe, then it's best to avoid activities that will cause more pain and swelling. Consult with a doctor to get a better idea of what would be best for you.
Walking is a great way to keep your body healthy overall, regardless of whether or not you have a swollen knee. It's a low-impact activity that doesn't put too much stress on your joints, and it's a good way to get your heart rate up and improve your cardiovascular health. So even if you can't do much else, try to at least walk for 30
Will Fluid on the Knee go away on its own?
Yes. Most of the time, fluid on the knee will go away on its own within a few weeks. However, it's important to monitor the situation and see your doctor if the swelling doesn't improve or if you experience other symptoms.Sometimes, the cause of fluid on the knee is due to a more serious condition such as rheumatoid arthritis or gout. In these cases, it's important to seek medical treatment in order to get relief from pain and inflammation.
Does icing an injury actually help?
There is some scientific evidence that supports the use of icing to help reduce inflammation and swelling. However, the research on this topic is inconclusive, and further study is needed to determine whether or not icing actually helps improve healing times.
Most experts recommend limiting icing to 20 minutes at a time, and waiting at least 45 minutes between icing sessions. It's also important to make sure that the ice pack is covered with a cloth to avoid cold burns.
Can I have physical therapy whilst using cold packs?
This totally depends on the type of injury. It is suggested you talk to the person giving you the therapy they will help you understand if they are trying to reduce inflammation, reduce swelling, or increase blood circulation.
What is a Cryo Cuff?
A cryo cuff is similar to an ice pack. They are an easy to use device, which provides cold therapy to your knee in order to help control the pain and swelling. They are normally a snug fit and by the nature of the design other activities can not be undertaken.
What is the most common knee surgery?
The most common knee surgery is arthroscopic surgery, which is a minimally invasive surgical procedure that is used to examine, diagnose, and treat problems inside the knee joint. Arthroscopic surgery can be used to remove fragments of bone or cartilage, repair ligaments, and remove inflamed tissue. It is a relatively safe and commonly performed procedure that can often be completed on an outpatient basis.
Is knee replacement surgery successful?
Read this article - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748969/ but Revision rates of about 6% after five years and 12% after ten years are to be expected. Revision rate is one of the most important outcome measures of joint replacement surgery.
How long will it take me to recover from knee surgery?
How long will it take me to recover from knee surgery?
It will take you about four to six weeks to recover from knee surgery.
During the first few weeks after surgery, you will need to take it easy and allow your body time to heal. You may be able to do some light activities, such as walking, but you should avoid strenuous activities that put stress on your knee.
Once you have healed sufficiently, you can gradually start increasing your activity level. You should expect it to take several months before you are able to return to your full activity level. Talk with your doctor before starting any type of exercise program.
What is the best exercise for knees?
The best exercise for knees is actually a low-impact exercise like swimming or cycling. This is because high-impact exercises can put unnecessary stress on your knees.
If you're looking for an at-home exercise to help improve knee health, try doing squats with minimal weight. This will help strengthen the muscles around your knees and make them more resilient to injury. Remember to always consult with a doctor before starting any new exercise routine.
What Happens To Blood Vessels When You Apply A Knee Ice Pack?
It is believed an ice pack causes the blood vessels to constrict.
Conclusion: Choosing the right ice pack for your knee(s)
And that's a (ice) wrap! We hope you found this post helpful in your journey to find the best ice pack for your knee (s). If you're still undecided, we suggest talking to your therapist or pharmacist and if you're ready to purchase, be sure to tap the button next to the product to find the best price for you..
Just a thought people used to happily use frozen peas on injuries long before ice bags were invented!
Thanks for reading and happy Ice-ing!