General knee pain

Dealing with general knee pain

Simple activity modification

The knee may be more sensitive to some positions or movements, particularly those involving putting your body weight through it fully or sitting with it bent for long periods of time.  Modifying your work and hobby routines for a brief period may help things calm down in the initial stages. For example, keep fidgeting with the knee whenever you are forced to sit but also feel free to change some of your day to day activity or exercise regimes.

Keeping active

Prolonged rest does not help, as too much rest can make the area less used to movement and activity, and ultimately slow recovery in the long run. Getting back to normal regular activities, even if initially sore, will significantly increase your chances of getting better even without further help and guidance.  Tolerable and short lived pain is fine to work into.  If it’s more severe and flares up for a day or longer then consider seeking some guidance on how much to push things. 

Your lifestyle

A healthy body = health joints. Habits like eating a healthy varied diet, low in processed foods, regular activity, stopping smoking (if you currently smoke) and being a healthy weight can speed recovery. Lifestyle may need to be considered if pain persists, returns, or different areas are involved. Making small improvements in lifestyle can significantly improve recovery and reduce the likelihood of suffering in the future. Refer to the wider health section for more guidance with this.

Heat packs

You may find that applying heat to the sore area helps relieve your pain and any associated soreness. Ensure the area is not already hot and swollen first though.  Use a microwaveable wheat bag or a hot water bottle wrapped in a towel. Keep it on for 15 – 20 minutes, checking your skin regularly to minimise the risk of suffering burn. Repeat 2-3 times per day. Do not place heat on a swollen body part.

Ice packs

This can help to temporarily numb pain. Apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the area for up to 10 minutes, 2-3 times per day.  This can be helpful for some but irritating for others but you often do not know until you have tried it.  

Pain medication

Pain medication may help to manage the pain, allowing you to keep mobile. Speak to a pharmacist or your GP for further advice. They are unlikely to prescribe particularly strong forms of medication for this type of pain.  

Steroid injections

Any pain relief gained from these is usually short lived and actually makes the tissue less healthy.  They are not a management option and we advise against their use in the vast majority of cases.  

Supports/tape/braces

For some people, these options can make them feel more coordinated and more confident in the knee.  They are often used and studied with people who have injured their ligaments and have more movement than they need at the knee.  There is also some support for their use with specific types of arthritis but for general knee pains it is argued they can lead to dependency and reliance as well as a stiffer and weaker leg in the longer term.  If you choose to use these options, we suggest avoiding continual use and it should always be paired with an exercise and activity programme.  

Shoe Inserts or orthotics

If you have average looking foot arches then you are less likely to be helped by inserts.  For some people with flatter feet, there is some evidence that inserts can help their knee pains but this needs to be paired with the activity and exercise approach above. If you are unsure, many local services, including Sheffield, have expert Podiatrists that can help guide you on this topic.  Feel free to discuss this with your GP practice.  

Physiotherapy

Not everyone needs to be seen by a physiotherapist. Some people get better on their own, usually when resting is brief, and normal use and activities are resumed. Try the exercises below first but these are general so may not work for everyone. Some people may need a more tailored programme.  Physiotherapy should include active strategies such as targeted and individualised exercises. The time of recovery will vary for each individual depending on their circumstances, but as a rough guide, it will often take at least 3 months of consistent rehabilitation before you start to see improvements, so be patient and work with your physiotherapist to get the most from your programme.