Knee Pain: Symptoms, Remedies and Exercises

Do you suffer from knee pain? Don’t worry; you are not alone. It doesn’t matter how old you are. You can be 13 years old or 65 years old and suffer from knee pain. Torn cartilage or a torn ligament are the usual suspects in knee pain. In addition, arthritis, gout, infections, and other medical conditions can also cause knee pain. You can make use of many self-care measures to deal with knee pain. This article will highlight many remedies for immediate relief.


Knee pain

Before taking care of knee pain, you need to understand what it is. This is easier to understand by looking at the symptoms of knee pain.

Knee pain symptoms

  • Redness and heat to the touch
  • swelling and stiffness
  • Weakness or instability
  • Cracking or crunching sounds
  • Inability to fully straighten the knee

When should you see a doctor?

A medical consultation may be necessary if you have any of the following.

  • Do you feel like your knee will give out or become unstable if you put weight on it?
  • You marked knee swelling
  • In addition to the pain, swelling, and redness in your knee, you have a fever.
  • There is a large deformity in your knee or leg
  • You have excessive knee pain that is associated with an injury
  • You see an obvious deformity in your leg or knee

Knee pain exercises

If you’re looking for relief from knee pain, you’ve come to the right place. This section will take a look at exercises you can do to get relief from knee pain. Remember to warm up before performing these exercises, as warming up will reduce your risk of injury, help you stretch, and also help you get more out of your workout. A stationary bike ride for 5 minutes or so or a brisk 2-minute walk while pumping your arms is a great warm-up.

straight leg raise

This exercise is perfect for knees that need a little extra care to get started. This exercise will work your quadriceps, which are the muscles on the front of your thigh. It puts very little pressure on the knee, which makes it the perfect exercise to start building up knee strength.

  • Lie on your back on the floor to start.
  • Bend one knee and place one foot on the floor.
  • Keep the other leg straight as you lift it to the height of the opposite knee.
  • Do each increase 10 to 15 times for three sets.straight leg raise

hamstring curls

The hamstrings are muscles found in the back of the thigh. You can do this exercise on the floor or standing and holding a chair. If the exercise is too easy for you, you can add ankle weights. If you are dealing with knee pain and the exercise is too easy, start slowly with 1 pound of weight. You can make your way up to 5 pounds as and when you feel comfortable.

  • Lie on your stomach.
  • Then bring your heels slowly towards your butt. Squeeze them as close as you can and hold them in this position.
  • Do each wave 15 times for three sets.hamstring curls

Prone straight leg raises

In this exercise, you will lie on your back while keeping your legs straight. You can add ankle weights as you get stronger. Your back shouldn’t hurt when doing this exercise. If your back hurts, lift your leg less. If your back still hurts, see a doctor.

  • Start by squeezing the muscles located in your butt, as well as the hamstring in one leg.
  • Lift this leg towards the ceiling and hold it for 3 to 5 seconds. Repeat with the other leg
  • Make each extended leg prone to lift 10 to 15 times and switch sides.

home remedies for knee pain

If you don’t like going out, this section will guide you through many different options you can explore to deal with knee pain in the comfort of your own home. Let’s start.

use RICE

If you are suffering from strains or sprains, you can use first aid at home. Adopting the acronym RICE will go a long way in treating your strain or sprain.

  • Rest
  • Ice
  • Compression
  • elevation

Take an ice pack and apply it to your knee. If you don’t have an ice pack or cold compress handy, you can also use frozen vegetables. You can prevent swelling by wrapping your knee with a compression bandage. Make sure you don’t wrap your knee too tightly. You don’t want to cut off circulation. Finally, keep your leg elevated while resting.

tai chi

Tai chi is amazing for improving balance and flexibility. This ancient Chinese form of mind-body exercise has proven benefits. One study highlighted that tai chi is beneficial for people with osteoarthritis. Tai chi will also teach you a lot of mental discipline when it comes to dealing with chronic pain.tai chi for knee pain

Heat and cold therapy

Use cold frequently during the first 24 hours after the injury. You can use a cold gel compress to reduce pain and swelling. For the heat side, you can use a heating pad to rest your knee while reclining. This will help prevent your joint from swelling. Remember to alternate between heat and cold for maximum recovery.

Yoga for knee pain

If you underestimated yoga to help with knee pain recovery, you were wrong. Yoga is an excellent tool for dealing with weak knees and knee pain. Yoga is a fantastic way to seek relief from knee pain.

Many of the yoga poses are beneficial for knee stabilization as well as muscle strengthening. Yoga is also fantastic for stretching tight muscles that pull on the knee, such as the outer hips and hip flexors. Let’s look at some yoga poses for knee pain.

mountain pose

Mountain pose follows your knees evenly. It will also force you to engage your leg muscles isometrically.

  • Start by touching your big toes and heels together.
  • Continue engaging your lower abs and stretching your fingertips towards your toes.
  • Breathe deeply as you open your chest.
  • Be aware of your feet and work to spread your toes and press them into the floor evenly.
  • Center your weight in the arch of the foot and visualize yourself lifting from the inner arch through the ankle to the knees. Engage the quadriceps muscles and lift up from the kneecaps. If you feel like you’re locking your legs, microbend your knees.
  • Finally, pull the leg muscles up instead of pulling them back.mountain pose for knee pain

triangle pose

The triangle pose is fantastic for strengthening the quadriceps, inner thighs, and abs. It also stretches the waist, hips and hamstrings.

  • Start by standing in the mountain pose. Continue opening to the side of your mat.
  • Turn your right toes forward 90 degrees and your left toes about 75 degrees.
  • Bend to the right and go over the leg while placing your hand on the top of the ankle, shin, upper thigh, or a yoga block.
  • Finally, imagine that you are between two narrow walls and bring your body back into space with your hips. Engage your legs and lift your kneecaps as well as your inner thighs. Continue holding this pose for up to eight breaths, then do the same on the other side.Trikonasana

hero pose

This is the best knee pain reliever in yoga. Holding this pose for five minutes a day can solve many knee-related problems. You can sit on blocks or folded blankets or towels if you feel more strength than you can bear on your knees.

  • Start by kneeling. Then pull your calf muscles to the sides as you sit your hips between your ankles.
  • Finally, pull the knee and also pull the buttock flesh back and then relax.
  • Hold this pose for five to eight breaths. Hold it longer if you can.


All of the above exercises, poses and remedies should not be too intense. This is not a hardcore training session. You are aiming for recovery. Recovery involves not straining the muscles too much, as they are in a delicate position. It’s always a good idea to seek professional help if you’re not sure what you’re doing.

Knee recovery is not a one night stand. It involves incremental progress to recover. If you want to see the best results, incorporate a combination of exercise, home remedies, and yoga for a quick recovery. All of the above have a proven track record when it comes to knee pain recovery. If any of the above causes you a lot of discomfort, consult a doctor.

Frequently asked questions (FAQs)

Q. What can cause knee pain without injury?

A: In addition to physical injuries, knee pain can be caused by underlying medical conditions such as
– Osteoarthritis
– tendinitis
– Bursitis
– Patellar chondromalacia
– drop
– Rheumatoid arthritis (RA)

Q. How can I treat my knee pain?

A: Treatments for knee pain are as varied as the conditions causing the pain. Each cause of chronic knee pain has a specific type of treatment. These treatments may include:
– Physiotherapy
– Medication
– Surgery
– injections
– Partial/total knee replacements

Q. When should I see a doctor for knee pain?

A: Make an appointment with your doctor if your knee pain is caused by a particularly strong impact or is accompanied by:
– Pain and swelling lasting longer than 48 hours
– Instability or reduced range of motion
– Redness, tenderness and heat around the joint
– If you have had mild knee pain for a while, make an appointment with your doctor if the pain gets worse to the point that it interferes with your usual activities or sleep.
Seek immediate medical attention and have someone take you to the ER or ER if your knee pain is caused by an injury and is accompanied by:
– A joint that looks deformed
– A popping noise when your knee was injured
– Inability to bear weight
– Intense pain
– sudden swelling

Q. Is walking good for knee pain?

A:- For mild to moderate knee pain, regular exercise maintains and develops the muscles needed to support the knee and keep it functioning.
– Weight-bearing exercises such as walking also help maintain bone health.
– Walking is the most affordable form of physical activity and can help maintain joint health.
– Discuss your exercise options with your doctor and physical therapist when you have a condition that is causing your knee pain. While walking is recommended for many people, it may not be appropriate for you.

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