How to Reduce Knee Joint Pain

Avoid applying ice directly to the skin. Use a protective cloth or towel and follow appropriate application times.

5. Modify Activities That Trigger Pain

If a particular movement repeatedly aggravates your knee, temporarily reduce or modify that activity.

For example, patients with knee pain may need to limit:

• Deep squatting
• Repeated stair climbing
• High-impact jumping
• Running on hard surfaces
• Prolonged kneeling

This does not necessarily mean avoiding these activities permanently. The goal is to reduce unnecessary stress while the underlying problem is addressed.

Can Physiotherapy Help Knee Pain?

Physiotherapy can be an important part of knee pain management. A physiotherapist can assess strength, flexibility, movement patterns, and functional limitations before developing an appropriate exercise programme.

Treatment may include strengthening exercises, flexibility work, balance training, movement retraining, and advice on modifying activities.

For people with knee osteoarthritis, regular therapeutic exercise can help improve physical function and reduce symptoms.

When Should You See an Orthopaedic Doctor?

Home measures may help mild pain, but certain symptoms require professional assessment.