4. Contrast Therapy
For those that are suffering from more acute pain caused by injury or similar, a good option is to use contrast therapy. This means that you are alternating between hot and cold, often in the bath or in the shower. This is a technique now used by many athletes whose careers rely on them being able to recover and get back on the field.
The reason this works is that the cold will help to reduce swelling, while the warm will cause the blood vessels to dilate and allow more blood and nutrients to reach the knee. At the same time, the warmth will relax and soothe any muscle tightness. These effects combined can address a wide range of causes of pain.