Simple Measures for Knee Pain
Practical, at-home strategies for knee pain, from RICE and activity swaps to why losing a few pounds makes a big difference.
There are many causes of knee issues, and it's important to know when to seek medical attention. Always have a dialogue with your physician first, and listen to your body before deciding on next steps.
Some simple measures can help. Avoid tasks that involve prolonged kneeling or squatting, lifting heavy objects, excessive stair climbing, or prolonged walking. Scale back on sports with repetitive direct impact on the knee, like basketball, soccer, or excessive running.
Lower-impact alternatives such as cycling, swimming, or the elliptical for up to 15 minutes a day may be gentler on the joint, this might be a good time to try that Peloton class. Keeping the knee relaxed and avoiding overextension can help, and gently massaging the kneecap by slowly rotating the patella can be beneficial.
If pain is due to overuse or an acute injury, rest the joint for a few days. Heat and ice are often recommended first to reduce inflammation and swelling, remember RICE: Rest, Ice, Compression, and Elevation.
Finally, shedding extra pounds can meaningfully improve knee pain. Being overweight raises the risk of knee osteoarthritis and ligament or cartilage injury, because for every extra pound you carry, additional force is applied to the knee. Weight loss and lifestyle changes are an important part of the plan.
Dr. Maggie Cadet, MD