Dos:

• 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)

 

Don’ts:

• 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

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Advices from the NHS - © Crown copyright