How to Reduce Knee Joint Pain

2. Choose Low-Impact Exercise

Avoiding all physical activity can lead to muscle weakness and reduced mobility. Instead, choose activities that place less stress on the knee.

Suitable options may include:

• Walking at a comfortable pace
• Cycling
• Swimming
• Water-based exercise
• Gentle strengthening exercises

The right exercise programme depends on the underlying condition. If exercise increases pain significantly, consult a healthcare professional for guidance.

3. Strengthen the Muscles Around the Knee

Strong muscles around the knee and hip can provide better support during movement. Exercises targeting the quadriceps, hamstrings, glutes, and calf muscles may be included in a rehabilitation programme.

Examples can include:

• Straight-leg raises
• Hamstring exercises
• Supported squats
• Step exercises
• Glute strengthening exercises

Exercises should be performed with proper technique. Patients recovering from an injury or living with significant arthritis may benefit from guidance from a physiotherapist.

4. Apply Ice or Heat Appropriately

Ice may help reduce pain and swelling after certain injuries or activities. Heat can sometimes help with stiffness and muscle discomfort.