When your knee has started hurting recently, bedtime can be when you notice it most. After a busy day on your feet, it throbs as soon as you lie down. Then you spend the night trying to find somewhere comfortable to put it. This guide will help you support your knee in bed and settle it after a busy day, so you can rest while it eases.

Why a sore knee can feel worse at night

During the day, movement and distractions help keep knee discomfort in the background. At night, there is nothing else to focus on, so you notice it more. A busy day can also leave the knee feeling warm, puffy or achy by the evening, especially if you have been on your feet a lot.

How you rest your knee matters too. Lying with your knees pressed together, or with your leg twisted, can put extra pressure on a tender area.

Supporting your knee in bed

A few small changes to how you support your knee can make a real difference. Some options to try:

• On your side, place a pillow between your knees so they do not press against each other.
• On your back, rest a small pillow or rolled towel under your knee if a slight bend feels more comfortable.
• If your knee feels stiff in the morning, try spending part of the night with it straighter, rather than bent all night.

There is no single right position. The best one is whichever lets your knee and the muscles around it relax.

Settling your knee after a busy day

If your knee aches after a long day, a little care in the evening can help it settle before bed. Something to try:

• Rest with your leg raised on a cushion or footstool for 15 to 20 minutes.
• Use a cold pack wrapped in a tea towel if your knee feels warm or puffy, or a heat pack if it feels stiff.
• Gently bend and straighten your knee a few times while sitting, within a comfortable range.
• Take a short, slow walk around the house rather than sitting still all evening.

Many people find a mix of gentle movement and rest works better than either one on its own.

Keeping gently active during the day

It can be tempting to protect a sore knee by keeping still, but gentle movement usually helps recent knee pain settle. Your knee likes movement because it helps circulate the fluid that nourishes the joint.

You could try spreading your activity across the day rather than doing everything at once. Short walks and breaks from sitting tend to feel better than long stretches on your feet or long periods without moving.

If your knee wakes you

If your knee wakes you in the night, adjusting your pillow support is usually the first thing to try. If that doesn’t help, sitting on the edge of the bed and gently bending and straightening your knee a few times can ease stiffness.

Your VIDA pain check-in is a good way to keep track of how your knee is changing over time, including how your nights are going.

What to take away

• Place a pillow between your knees when lying on your side.
• Try a small pillow under your knee when lying on your back.
• Rest with your leg raised for a while in the evening after a busy day.
• Keep gently active during the day, spreading activity out.
• If your knee wakes you, adjust your pillows or gently move it.

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