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Knee pain relief -

It might feel worse after moving your knee in a particular way, such as going up or down stairs. Avoid heavy lifting until your pain has gone down and you have good range of movement in your knee.

Low-impact exercise, such as cycling and swimming, can be useful when recovering from a knee injury. You can also try the exercises we recommend for knee pain.

Carrying extra body weight makes it more likely that you will get joint pain in the first place. If you have joint pain already, being overweight can make it worse. Losing even a small amount of weight can make a big difference to knee pain.

The NHS has a weight loss plan that is designed to help you lose weight at a safe rate each week, by sticking to a daily calorie allowance. Read more about the NHS weight loss plan.

Heat is an effective and safe treatment for most aches and pains. You could use a wheat bag, heat pads, deep heat cream, hot water bottle or a heat lamp. Gentle warmth will be enough — there is a risk of burns and scalds if the item is too hot.

You should check your skin regularly, and you should try to place a towel between the item and your skin. Heat should not be used on a new injury. Doing this might increase bleeding under the skin and could make the problem worse. Many people find that ice is helpful when used to manage short-term knee pain.

Ice packs can be made from ice cubes placed in a plastic bag, or wet tea towel. You could also use a bag of frozen peas, or buy a ready-made pack from a pharmacy. Rub a small amount of any type of oil over where the ice pack is to be placed.

If the skin is broken, or you have stitches, do not cover in oil. Instead, protect the area with a plastic bag, as this will stop it getting wet.

Check the colour of your skin after 5 minutes. If it is bright pink or red, remove the ice pack. If it is not pink, leave it on for another 5 to 10 minutes. Ice can be left on for 20 to 30 minutes — if it is left on for longer, there is a risk of damaging the skin.

This can be repeated every 2 to 3 hours. If you need a painkiller , you might take paracetamol regularly, for a few days. These can help with pain, inflammation and swelling. There are many types and brands.

This means you can buy them over the counter, at supermarkets and pharmacies. Other types of anti-inflammatory painkillers do need a prescription. NSAIDs carry a number of potential side effects, so you should ask your doctor or pharmacist if they are suitable for you before taking them.

You can also read the patient information leaflet that comes in the packet. These are also called topical painkillers. Some can be bought over the counter, at pharmacies, while others need a prescription. It is unclear whether rub-on anti-inflammatory painkillers work better than tablets.

However, the amount of the medication that gets into your bloodstream is much less with rub-on painkillers, and there is less risk of side effects. Knee pain will usually go away without further medical treatment, using only a few self-help measures.

If you need help you might first see a physiotherapist or your GP. You may be able to access a physiotherapist on the NHS without having to see your GP. You might also have the option of paying to see a physiotherapist privately.

You might wish to see your GP if the pain is very bad or is not settling. Your doctor will often be able to diagnose your knee problem from your symptoms along with a physical examination of your knee.

Occasionally, they may suggest tests or a scan to help confirm a diagnosis — especially if further, more specialised treatment may be needed. This may involve trying to make your hip muscles stronger, or help with foot problems, each of which can affect knee pain.

If your pain is severe, you may be prescribed stronger painkillers such as codeine. Because this has more side effects than standard painkillers, it may only be prescribed for a short time and your doctor will probably suggest other treatments to tackle the causes of your pain.

These might include physiotherapy , talking therapies and pain management programmes, surgery or injections. Physiotherapy may help your knee pain, depending on what has caused it and what part of your knee hurts. A physiotherapist can give advice tailored to your individual situation.

Knee pain can affect your mood, especially if it lasts a long time, and feeling low can make your pain worse. This could be a neighbour, relative, friend, partner, doctor, or someone else in the community. Talking therapies can also be useful for some people.

You may be offered counselling on the NHS if you are struggling with long-term pain. Counselling on the NHS usually consists of 6 to 12 sessions. You can also pay for counselling privately. ESCAPE-pain is a rehabilitation programme for people living with long-term pain that combines building upon your coping strategies, together with a tailored exercise programme for each person.

The programme is delivered to small groups of people twice a week, for six weeks, and is run in many locations across the UK.

Find out if there is an ESCAPE-pain programme near you. Surgery or injections into the knee are not recommended as a treatment for most types of knee pain. Knee pain is often caused by problems occurring above or below," says Dr. For example, weak hip muscles may cause more strain on the knee, intensifying your pain.

Strengthening the muscles around the hip joint can help relieve it, says Dr. In addition, knee pain is sometimes caused or aggravated by tight muscles around the knee, a problem that is often successfully addressed by stretching. Knee exercises and stretches can help relieve knee pain caused by many conditions, including these three that commonly affect older women:.

Patellofemoral pain. The pain is caused by irritation of the cartilage underneath the kneecap when it does not glide or sit properly. Exercise can help to eliminate problems that lead to this irritation.

Stretches can loosen tight muscles on the side of the knee that may be pulling the kneecap out of its groove as it moves. Strengthening weak hip muscles or stretching tight muscles in the front or back of the legs can also reduce discomfort.

Chronic degenerative meniscal tears. When one or both pads of cartilage that cushion each of your knee joints deteriorates or tears, you may feel pain and a sticking or locking sensation.

While surgery is sometimes necessary, doctors usually first recommend physical therapy to help build up the muscles around the knee to take the pressure off the joint and reduce discomfort. Years of wear and tear can break down the cartilage in the knees, leading to chronic joint inflammation.

A past injury may also lead to arthritis. While nothing can reverse these physical changes, you can reduce pain by building up the muscles around the knee as well as in the pelvis and core.

Strong muscles act like scaffolding, taking some of the pressure off the joints. Stretching to increase flexibility can help the joint function properly. While many conditions that cause knee pain can be helped by exercise, in some instances it may not be appropriate, says Dr.

You should stop exercising and see a doctor if you have any of the following symptoms:. Two to add to your routine are the side-leg raise, and the single-leg lift. Do this workout at least two days a week to start and ideally work up to every other day.

How many exercises you do in each session is your choice. But keep in mind that rushing through exercises can be counterproductive. Start slowly with fewer repetitions to ensure you get your form right.

Then add more as it becomes easier. Starting position: Lie on your right side, with your legs straight. Bend your right forearm upward and rest your head on your hand.

Movement: Keep your legs straight and slowly lift your left leg up toward the ceiling. Pause, then slowly return to the starting position. Finish all repetitions, then repeat on the left side.

Make it easier: Lift your top leg a shorter distance, or lean your back against a wall for support. Make it harder: Tie resistance tubing around your upper thighs, or increase the number of repetitions.

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