One of the body\u2019s most complex joints, the knee is made up of bone, cartilage, ligaments, tendons and muscle \u2014 so if yours start to hurt, it could be for all sorts of reasons. Persistent pain or stiffness may point to arthritis or joint damage and should be assessed by a doctor. But here\u2019s what to try if your knees start protesting during or after exercise.<\/p>\n
Rest and recover<\/p>\n
First, stop any activity that aggravates the pain. Matt Harrison from the Chartered Society of Physiotherapy suggests the Rice approach \u2014 Rest, Ice, Compression, Elevation. But don\u2019t stop everything for more than three days, he says: \u201cGentle mobility supports recovery and prevents stiffness.\u201d Anti-inflammatories such as ibuprofen also help reduce pain and swelling. <\/p>\n
\u2022 The best trainers for flat feet, dodgy knees and aching achilles<\/a><\/p>\n Keep moving, the right way <\/p>\n Swap high-impact exercise for something gentler \u2014 cycling, swimming or a cross-trainer workout. If your pain is mostly at the front of your knee, try shallow squats or bridges (lying down, feet flat, hips raised from the floor). \u201cThese help stabilise the pelvis and avoid lateral movement of the kneecap,\u201d says Sam Oussedik, a consultant orthopaedic surgeon at the private Lister Hospital in London. Exercises to strengthen muscles around the knee also help recovery and prevent future injury. Jonny Kibble, head of exercise and physical activity at Vitality health insurance, suggests wall sits, calf raises or step-ups. <\/p>\n Call the physio <\/p>\n If your knee pain worsens or lasts for more than two weeks, see a physio, Harrison says. They can tailor a recovery plan and help you avoid long-term issues. Most people can see a physio at their GP practice without a prior consultation. If the knee is very swollen or can\u2019t bear weight, or if you have signs of infection such as a fever or heat around the knee, seek urgent medical advice.<\/p>\n