How to Deal with Knee Pain


According to research, knee pain affects around one in every five Australians. It has turned out to be one of the prevailing reasons people end up seeing physiotherapy in Australia.

Fortunately, there are remedies for knee pain, as the treatment is always readily available.

In this guide, we will provide more information about the common causes of knee pain, its symptoms, and how to deal with it.

What are the Causes of Knee Pain?

Knobbly knees consist of the joint between two long bones (the femur and the tibia) found in our legs. These also include the kneecap and a floating bone, referred to as the patella.

Ideally, the knee cap is expected to slide freely in its trench. Still, due to our biomechanics, or the typical exercise or sport we engage in, this joint gets stressed and irritated. As a result, it triggers inflammation, causing pain and swelling.

Below are common causes of knee pain:

  • Injuries: Damage to the cartilage, tendons, knee bone, or ligaments can cause knee pain. This is mostly common in sports activities, such as soccer, running, basketball, or other related activities that involve swift changes in the direction of movement.
  • Arthritis: Arthritis is a chronic condition that results in the steady breakdown of knee cartilage and tissue, causing joint inflammation. Osteoarthritis is the most common type, which worries 80% of the aged (over 55 years).
  • Weak knees or Excess weight: Being overweight contributes to knee pain, especially when the body weight puts additional strain on the knees during your daily activities. Also, past injuries can subject you to pain and cause your knee damage again.
  • Bursitis: Another cause of knee pain is inflammation of the bursae. These are tiny fluid-filled sacs capable of reducing friction between two moving parts in your body’s joints. Since the knee requires moving during everyday activity, bursae inflammation can lead to knee pain.

Dealing with Knee Pain – How?

Unlike other health issues, surgery is not likely to help relieve your knee pain. However, based on the severity of your knee pain, your doctor or medical practitioner may recommend some of these remedy options:

Medication – Some medications can help relieve sore knees. Panadol and other related products are some of the over-the-counter pain relief medications that help. The type of medication to be prescribed by doctor may depend on the severity of the pain. For a severe knee pain-related case like osteoarthritis, the Panadol Oeteo range can be of help.

Injections or Surgery – Your doctor may also recommend corticosteroid injections in more serious cases. This remedy can help relieve discomfort and inflammation for up to several months. Undergoing surgery to fix the hidden cause of knee pain may also be suggested by your doctor.

Elevation and compression – You can also deal with knee pain or inflammation by wrapping a compression bandage on the affected knee with pillow supports.

Physiotherapy – Visiting a physiotherapist for knee pain, leg and knee strengthening, or rehabilitation exercises is another practice proven to be effective so solve any knee pain issue.

How to manage and prevent Knee Pain at Home

While various treatments for knee pain have been discussed above, below are some helpful, easy at-home stretches and exercises for knee pain:

Knee bends: This involves placing your two hands on your right knee’s front side and trying as much as possible to raise the knee near your chest. Maintain this position for 5 – 10 seconds, and lower the knee steadily. Do this 5 times each for both left and right knee.

Knee extension: While sitting in a chair (upright position), rest back of your knees properly against the chair. Then lift your right foot forward until your knee is adjacent to your body while leaving the thigh on the chair. Maintain this position for a few seconds, then lower your leg slowly. Repeat the same for the other leg too.

Calf stretch: Calf stretch entails the use of a chair for balance. The aim is to feel the nerve stretch in the calf. Bend your left leg and step back with the right, moving the heel to the floor while keeping the knee straight. Do this for 20 seconds 2 – 3 times and then interchange the legs.

Bonus Tip: If you are currently injured, or had sustained an injury previously, or confused about how to undertake any of the above exercises safely, do well to consult your doctor or physiotherapist. Make sure you stop the exercise immediately you feel discomfort or any pain, and check with a healthcare professional for advice.

FAQ about Knee Pain Treatment

How can I naturally lubricate my knees?

You can lubricate your knees to improve joint health by consuming healthy fats that contain omega-3 fatty acids. Healthy fats include olive oil, avocados, walnut, salmon, mackerel, trout, almonds, and chia seeds.

Will knee pain go away completely?

Yes. Knee pain will typically relieve using a few self-help measures without further medical treatment, using only a few self-help measures. However, it is highly recommended to visit a physiotherapist.

What can you do about knee pain?

According to experts, ice is a practical way to reduce knee pain, while a physio can offer specific exercises or routines to take the pain off the joint. It is also advisable to back off sport or walking a long distance during the healing period.

Need an Expert for your Knee Pain?

We have discussed various ways to deal with knee pain above. However, If your knee pain does not improve or worsens, or you are worried about your long-time knee pain for any reason, our team is here to help you. At Ace Sports Clinic, we are equipped with experienced physiotherapists, massage therapists, manual osteopathic experts, and chiropractors. Our expertise includes a thorough biomechanical assessment to figure out the source of your pains and address all your symptoms contributing to your pain. Contact us to book your consultation today!