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Pain Management Tips - Knee Pain


  • Put as little weight as possible on your knee – for example, avoid standing for a long time

  • Use an ice pack (or bag of frozen peas wrapped in a towel) on your knee for up to 20 minutes every 2 to 3 hours

  • Stay active to strengthen the muscles that support your knees and keep your joints flexible, try moderate cardio exercises such as swimming and cycling if possible

  • Try out different sleeping positions, and put a pillow between your knees if you sleep on your side

  • Try using a sports splint or brace if possible

  • Lose weight if you’re overweight to reduce the pressure on your knees

  • Use cushioned shoe insoles to reduce stress on your knees

  • Use of painkillers like paracetamol or ibuprofen (Disclaimer: please be aware that patients need to have consultations with their doctors / GPs / physiotherapists regarding any intake and form of medication)



  • Do not have excess rest, which can weaken your muscles and worsen the pain

  • Do not skip walking aids if you need one to move around

  • Do not forget to do daily stretch, which can prevent tight muscles around your knees and muscle pain

  • Do not overload your joints by doing repetitive movements, such as climbing stairs up and down every day

Advices from the NHS - © Crown copyright

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