What to try while your joint stays sore

What to keep doing at home

Gentle movement can keep a stiff joint from tightening further. Easy strength work may help nearby muscles support it during daily tasks.

Your doctor may suggest changing an activity that keeps causing soreness. That doesn't mean all movement has to stop.

Ask which motions are safe and how often the joint needs rest. Keep short notes about sleep, stairs, walking, and dressing.

Try the home steps for the time your doctor recommends. If the joint isn't easier then, bring your notes to the next visit.

What to ask about PRP and orthobiologics

Orthobiologics are office treatments that start with a person's blood, fat, marrow, or donated tissue. The clinician puts the prepared blood or tissue in the aching joint.

For platelet-rich plasma, called PRP, staff take some of your own blood. The blood comes from an arm vein and is spun to gather platelets for use in the joint.

Marrow means the soft tissue inside bone. A clinician draws it from inside the pelvis and spins it before using the concentrated marrow.

These options don't take the same time or cost the same amount. Ask which blood or tissue will be collected, how it'll be prepared, and where the clinician will put it.

When to ask about surgery

Surgery may come up when joint damage is severe or daily life stays limited. It may also matter after a sudden injury or repeated locking.

Office care isn't always a substitute for an operation. Ask what surgery could repair that a blood-or-tissue procedure can't repair.

Ask about recovery time, help at home, and limits after the operation. There's time to decide after those answers are clear to you.

Sources

1. A network meta-analysis restricted to LARGE randomized trials (at least 100 patients per group; 57 RCTs, 22,795 participants, 18 intra-articular interventions) found treatment effects were consistently larger in the 35 high-risk-of-bias trials than in the 22 low/unclear-risk trials. In the main analysis excluding high-risk trials, triamcinolone had the highest probability of exceeding the minimal important difference at weeks 2 and 6; hyaluronic acid had no effect on pain (SMD -0.04, 95% CrI -0.19 to 0.11, 11 trials) but higher odds of dropouts due to adverse events (OR 2.01) and of serious adverse events (OR 1.86). The effects of 16 of the 18 interventions were smaller than the MID and most were consistent with placebo effects.

   Pereira TV, et al. — Effectiveness and safety of intra-articular interventions for knee and hip osteoarthritis based on large randomized trials: A systematic review and network meta-analysis.. Osteoarthritis and Cartilage, 2025. DOI: 10.1016/j.joca.2024.08.014.

2. A Bayesian network meta-analysis of 48 Level I-II randomized trials (9,338 knees) with a minimum 6-month follow-up ranked the four commonest intra-articular injections. HA and PRP both significantly improved pain versus placebo; HA, PRP and BMAC all significantly improved function versus placebo. SUCRA rankings were PRP 91.54, BMAC 76.46, HA 53.12, corticosteroid 15.18 and placebo 13.70 - corticosteroid ranked barely above placebo at six months and beyond.

   Jawanda H, et al. — Platelet-Rich Plasma, Bone Marrow Aspirate Concentrate, and Hyaluronic Acid Injections Outperform Corticosteroids in Pain and Function Scores at a Minimum of 6 Months as Intra-Articular Injections for Knee Osteoarthritis: A Systematic Review and Network Meta-analysis.. Arthroscopy, 2024. DOI: 10.1016/j.arthro.2024.01.037.

3. The largest head-to-head trial of cell-based orthobiologics to date randomised 480 patients with KL II-IV knee OA across four arms: autologous bone marrow aspirate concentrate, autologous adipose stromal vascular fraction, allogeneic umbilical cord tissue-derived MSCs, and a corticosteroid injection control. At 12 months NONE of the three orthobiologic injections was superior to another or to the corticosteroid control on either co-primary endpoint (VAS pain, KOOS pain), and none of the four groups showed a significant change in MRI osteoarthritis score from baseline. No procedure-related serious adverse events were reported.

   Mautner K, et al. — Cell-based versus corticosteroid injections for knee pain in osteoarthritis: a randomized phase 3 trial.. Nature Medicine, 2023. DOI: 10.1038/s41591-023-02632-w.

4. The ESSKA-ORBIT European consensus on blood-derived orthobiologics graded 28 question-statement sets; only 9 of 28 had high-level scientific support. Three statements reached grade A: that there is enough preclinical and clinical evidence to support PRP use in knee OA; that clinical evidence shows effectiveness in MILD TO MODERATE knee OA (KL grade 3 or lower); and that PRP provides a longer effect than the short-term effect of corticosteroid with a safer profile. The panel regarded PRP as a valid and possible first-line injectable option for KL grades 1-3.

   Laver L, et al. — The use of injectable orthobiologics for knee osteoarthritis: A European ESSKA-ORBIT consensus. Part 1-Blood-derived products (platelet-rich plasma).. Knee Surgery, Sports Traumatology, Arthroscopy, 2024. DOI: 10.1002/ksa.12077.

5. A multicenter single-blind RCT randomised 200 patients 1:1:1 to a single injection of saline, hyaluronic acid or amniotic suspension allograft. ASA produced significant KOOS and VAS improvements maintained through 12 months with a 63.2% OMERACT-OARSI responder rate, no radiographic differences, and no concerning immunoglobulin or anti-HLA responses. Adverse events with ASA were comparable to HA, while NO treatment-emergent adverse events were reported in the saline group.

   Gomoll AH, et al. — Safety and Efficacy of an Amniotic Suspension Allograft Injection Over 12 Months in a Single-Blinded, Randomized Controlled Trial for Symptomatic Osteoarthritis of the Knee.. Arthroscopy, 2021. DOI: 10.1016/j.arthro.2021.02.044.

6. A 2026 systematic review of leukocyte-rich versus leukocyte-poor PRP for osteoarthritis concluded the current evidence is insufficient to determine whether adding leukocytes provides any clinical benefit, that results generally show no significant difference between the two, and that there is no conclusive evidence local reactions are caused by leukocytes specifically.

   Martin-Vega M, et al. — Leukocyte-rich versus leukocyte-poor platelet-rich plasma for Osteoarthritis: A systematic review.. Regenerative Therapy, 2026. DOI: 10.1016/j.reth.2026.101078.

7. FDA states verbatim of stem cell products, stromal vascular fraction (adipose-derived cells), umbilical cord blood, Wharton's jelly, amniotic fluid and exosome products: 'None of these products have been approved for the treatment of any orthopedic condition, such as osteoarthritis, tendonitis, disc disease, tennis elbow, back pain, hip pain, knee pain, neck pain, or shoulder pain.' The only FDA-approved stem cell products in the United States are blood-forming (hematopoietic progenitor) cells derived from umbilical cord blood, approved only for disorders of blood production, and there are currently NO FDA-approved exosome products.

   U.S. Food and Drug Administration — Consumer Alert on Regenerative Medicine Products Including Stem Cells and Exosomes. FDA (Center for Biologics Evaluation and Research), 2020.