Knee Pain

Introduction^1,2,3

The knee joint is the biggest in the body. It helps to support your weight, helps you to move and keeps your balance. Knee pain is common and can often be treated at home. It can be caused by an injury or a medical condition.

Causes and Symptoms of knee pain

The cause of knee pain can vary depending on whether it’s linked to a specific injury or develops without an obvious reason¹. Do not self-diagnose, please see a GP if you are worried.

Symptoms	Possible Cause
Pain after overstretching, overusing or twisting, often during exercise	Sprains and strains
Pain between your kneecap and shin, often caused by repetitive running or jumping	Osteoarthritis
Warm and red, kneeling and bending makes pain and swelling worse	Bursitis
Hot and red, sudden attacks of very bad pain	Gout or septic arthritis

Treatments for knee pain

Knee pain treatment will vary depending on the cause. If you have a minor knee injury, you may be able to manage it at home^1,4,5.

Use the RICE method (Rest, Ice, Compression, Elevation)
Medications including paracetamol or ibuprofen
Physical therapy can help to strengthen the muscles around your knee
Wearing a knee brace
For more serious issues, you may need surgery

If you knee pain is not caused by an obvious injury, the NHS recommends resting your knee for the first 24-48 hours after experiencing the pain. After 48 hours you should try to move your knee more and return to your usual days routine, including work if it feels right for you⁶.

Exercises for knee pain

These exercises may be helpful for those with a new knee problem. If you have been diagnosed with a knee condition, speak to your healthcare professional first.

Lying knee bend

You should do this exercise lying down
With both knees straight, slowly bend your sore leg by sliding your foot along the floor or bed towards you as far as is comfortable
Hold this position for 2 seconds before straightening your leg

Supported leg raise

You should do this exercise lying down
Place a rolled up blanket under your knees. Push your knee into the roll and straighten your knee as much is comfortable
Hold the position for 10 seconds and then relax

Lying leg raise

You should do this exercise lying down
With one leg straight, and the other one bent, slowly lift the straight leg off of the surface below
Hold this position for 5 seconds before returning your leg to the bed

Seated knee extension

You should do this exercise sitting down
Place your foot on the chair opposite. Gently push downwards and straighten your knee as much as if comfortable
Aim to hold for 10 seconds. Release and then repeat