8 Steps to Relieve Knee Pain

1: Rest and Elevate

Give your knee a break by avoiding activities that aggravate the pain, and elevate your leg to reduce swelling and pressure.

2: Apply Ice

Use an ice pack or cold compress on your knee for 15-20 minutes several times a day to reduce inflammation and numb pain.

3: Use Compression

Wear a knee brace or wrap to provide support and compression, which can reduce swelling and stabilize the joint.

4: Practice Gentle Stretching

Perform gentle stretching exercises to improve flexibility, reduce stiffness, and relieve tension in the muscles around the knee.

5: Try Low-Impact Exercises

Engage in low-impact exercises like swimming, cycling, or water aerobics to strengthen muscles without putting stress on the knee joint.

6: Use Pain Relievers

Take over-the-counter pain relievers like ibuprofen or acetaminophen as directed to reduce pain and inflammation.

7: Apply Heat

Use a heating pad or warm towel on your knee for 15-20 minutes to improve blood flow, relax muscles, and ease stiffness.

8: Consult a Healthcare Professional

If the pain persists or worsens, consult a healthcare professional for a proper diagnosis and personalized treatment plan.