Tips to Reduce Knee Pain

Updated on 12 May 2023

Knee pain is one of the most common problems that many people face, which starts in old age. The knee joint is responsible for helping us bend, straighten, and bear the body’s weight. 

If you are overweight or obese, the stress on your knee joints is more, even while doing basic activities like climbing stairs or walking. Knee injuries, several types of arthritis, a lack of flexibility or strength, and a previous knee injury can also cause knee pain. 

Tips to Reduce Knee Pain 

Here are some tips to reduce and how to get rid of knee pain:

1. Maintain a normal weight 
You should also try to reduce your weight, in case you are obese or overweight, as this can help reduce the pressure from your knee joints. 

2. Apply ice pack 
If you have acute knee pain, you can apply an ice pack to your knee joints to reduce knee pain as well as minimize the swelling. In the case of chronic knee pain, applying a hot water bag is a better option.

3. Maintain correct posture
You can also reduce knee pain by maintaining the correct posture. Sitting in the same posture for too long can exert more pressure on the knee joints. If you have a desk job, you should take breaks every now and then and walk around. Those with chronic pain should avoid climbing stairs and sitting cross-legged.

4. Use appropriate footwear
Your footwear may also be causing your knee pain. Hence, you should wear shoes that provide good support and comfort, and help reduce your knee pain. 

5. Physical therapy  
Physical therapy can help you strengthen the muscles around your knee joint. The type of exercises may differ based on the condition causing your knee pain. If you are experiencing knee pain owing to a sport or physical activity, exercises that help correct movement patterns would help you. In case your knee pain is due to a condition like osteoarthritis, arch supports may help shift the pressure away from the part that is most affected by the condition. 


Knee pain is very common nowadays, not only in older people but also in middle-aged individuals. However, by following the above-mentioned tips, one can reduce knee pain and continue with their daily routine with ease. However, if the pain is worsening, immediately seek the doctor's advice as they might diagnose and prescribe some medication, based on the condition that is causing your knee pain. The doctor may also recommend surgery if the non-surgical treatment for knee pain options doesn’t work for you. 





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