How to manage knee pain?

Knee pain

Having sore knees is normal and isn’t typically an indication of anything serious. There are numerous potential causes, which can go from a basic muscle strain or tendonitis to a joint inflammation of some sort or another. Sometimes a reason can’t be found.

As you age, getting knee pain might turn out to be more normal. You’re additionally more in danger of getting knee pain if you are overweight. Knee pain may some of the time be the consequence of a sport or other injury.
Knee pain can frequently be treated at home and you ought to begin to feel improved following a couple of days.

If you have gentle to direct knee pain, you can treat it at home. Whether because of an injury or joint inflammation, there are multiple ways of overseeing it.

Pain because of irritation, joint pain, or a minor physical issue will frequently determine without clinical assistance. Home cures can further improve your comfort levels and assist you with overseeing side effects.

However, if the pain is moderate to extreme, or on the other hand assuming side effects continue or deteriorate, you might have to look for clinical consideration for a full evaluation.

Knee pain management


If you’ve twisted your leg, taken a fall, or generally stressed or hyper-extended your knee, it can be helpful to remember the abbreviation “RICE can be useful”:


Get off your feet and apply a cold pack or bag of ice to the knee. Frozen vegetables, for example, peas, will likewise work in the event that you have no ice convenient.

Wrap your knee with a pressure bandage to prevent swelling, however not so firmly it hinders the blood flow. While you’re resting, keep your foot raised.

Tai Chi

Tai Chi is an old Chinese form of mind-body exercise that further develops balance and flexibility.

In a 2009 study, scientists found that practicing Tai Chi is particularly useful for individuals with osteoarthritis (OA). Rules from the American School of Rheumatology and Joint pain Foundation suggest it as a treatment choice for OA.

Tai Chi can assist with lessening agony and incrementing the scope of movement. It likewise includes profound breathing and unwinding. These perspectives may likewise assist with decreasing pressure and assist you with reducing chronic pain.


Everyday workout can assist you with keeping your muscles solid, toned body, and keeping up with portability. It’s a fundamental tool for treating OA (osteoarthritis) and different reasons for knee pain.

Resting the leg or restricting movement might assist you with keeping away from pain, yet it can likewise harden the joint and slow recuperation. On account of OA, insufficient activity might accelerate the pace of harm to the joint.

Specialists have seen that as, for individuals with OA, rehearsing with someone else can be particularly advantageous. This could be a fitness coach or an activity mate. Specialists likewise encourage individuals to find an activity they appreciate.

Low-influence exercises are a decent choice, for example,

swimming or water workout
Tai Chi or yoga

However, if the knee pain is due to any injury you should avoid exercise and take proper rest.

Weight management

Being overweight and obese can put additional pressure on your knee joints. As indicated by the Arthritis Foundation, 10 extra pounds of weight can add somewhere in the range of 15 and 50 pounds of strain to a joint.

The foundation also takes note of the connections between obesity and inflammation. For instance, individuals with a high weight file (BMI) have a more prominent possibility of creating OA of the hand than those with a low BMI.

If a long-term medical condition is causing pain in your knees, weight management could assist with easing side effects by decreasing the strain on them.

If you have knee pain and a high BMI, your doctor can assist you with setting an objective weight and make an arrangement to assist you with arriving at your objective. This will probably incorporate dietary changes and exercise.

Heat and Cold therapy

A heating pad can assist with easing pain while resting your knee. Cold treatment can assist with decreasing inflammation.

Here are a few ways to apply heat and cold treatment:

  • Alternate between heat and cold.
  • Apply heat for as long as 20 minutes all at once.
  • For the initial 2 days after an injury, apply cold pads for 20 minutes, four to eight times each day.
  • Utilize a gel pack or other cold pack more frequently during the initial 24 hours after the injury.
    Never apply ice straightforwardly to the skin.
  • Make sure that a heating pad isn’t excessively hot prior to applying. Try not to utilize heat treatment if your joint is warm during a flare.
  • A warm shower or shower toward the beginning of the day might ease solid joints.
  • Paraffin and treatments containing capsaicin are alternate ways of applying intensity and cold.

Willow bark

People sometimes use willow bark extract for joint pain, as it might assist with easing pain and inflammation.

There may likewise be some safety issues. Prior to attempting willow bark, check with your primary care physician if you:

  • Have gastrointestinal issues, diabetes, or liver issues
  • Taking blood thinners or medications to bring down blood pressure
  • Are utilizing another anti-inflammatory drug
  • Are taking acetazolamide to treat nausea and dizziness
  • Have a headache or medicine sensitivity and are under 18 years of age.

Could knee pain be arthritis?

Knee pain can develop steadily over a long time, might come on out of nowhere, or could over and over go back and forth. Anything that design the aggravation has, it is most frequently not because of joint pain, however, may be in certain individuals.

Osteoarthritis is the most well-known kind of joint pain. It can influence anybody at whatever stage in life, yet it is mostly considered normal in individuals north of 50.

Assuming you have osteoarthritis of the knee, you could feel that your knee is painful and stiff at times. It could influence one knee or both.

The aggravation could feel more terrible by the day’s end, or when you move your knee, and it could improve when you rest. You could have some stiffness in the morning, yet this won’t typically last more than an hour.

Pain from osteoarthritis may be felt generally around your knee, or simply in a specific spot, like the front or side. It could feel worse after moving your knee in a particular direction, like going up or down stairs.

When to see a doctor?

Knee pain will typically disappear without any additional clinical treatment, utilizing a couple of self-improvement measures.

In the event that you really want assistance, you could initially see a physiotherapist or your GP.

You might have the option to get to a physiotherapist on the NHS without seeing your GP. You can see whether this sort of ‘self-reference’ is accessible in your space by asking at your GP medical procedure, neighborhood Clinical Appointing Gathering, or medical clinic Trust.

You could likewise have the choice of paying to secretly see a physiotherapist. You needn’t bother with a reference from a specialist to do this. You could wish to see your GP on the off chance that the agony is extremely awful or isn’t settling.

See a specialist if:

  • you’re in extreme agony
  • your knee is enlarged
  • you can’t move your knee
  • you can’t put any weight on your knee
  • your knee locks, clicks agonizingly or gives way – effortless clicking is typical and isn’t anything to stress over.

It’s significant not to misdiagnose yourself. On the off chance that you’re concerned, see a specialist.

Wrapping Up

Knee pain can be extremely painful, try some pain management tricks told above. If none of the above method works for you should consult your doctor immediately.

about the author

Rakhi S

I am Rakhi Sharma. I have done Master’s in English literature and language from IGNOU. I love to read about different cultures, places, and things from around the world. Writing about different topics is what I love the most.

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