Many of us will experience knee pain at some point in our lives. Although it can be very painful, it is rarely serious. For most people their knee pain will begin to resolve within 6-12 weeks without having to see a healthcare provider.
A number of factors have been associated with knee pain including-
- A sprain/strain or injury such as a twist or fall.
- Normal ‘wear and tear’.
- Growth spurts in children/teenagers.
- A sudden increase or decrease in your normal activity or exercise levels.
- Muscle weakness.
- Other conditions such as osteoarthritis, rheumatoid arthritis or fibromyalgia.
- Increased stress, worry or low mood.
- Poor sleep, fatigue or feeling run down.
- Other lifestyle factors such as being overweight and smoking.
- A flare up of longstanding knee pain.
- Equally often there is no reason.
These include:
- Pain
- Swelling
- Stiffness
- Giving way
Symptoms maybe felt within the knee or can travel around the leg.
You may experience constant or intermittent (comes and goes) symptoms that are made worse by certain activities and eased by others.
In the first few days after an onset of knee pain, changing or reducing your usual activities may help. However, there is strong evidence that keeping active and gradually returning to all your usual activities and exercise will help you recover.
- It is normal to experience some pain during your recovery, but it does not mean you are causing any harm or damage to your knee.
- It is recommended to try to continue at work or return as soon as you are able. Your employer, GP or health practitioner will be able to advise on how to return to your normal work duties.
Self help tips
- Apply a heat or icepack to the painful area – for up to 15 minutes. Never apply heat or ice directly to the skin.
- Pain medication can help to reduce the pain and help you move more comfortably, which can help your recovery. Speak to your local pharmacist about medication or other methods of pain relief . It’s important to take medication regularly.
- Keep moving. Regular movement and exercise is safe and helpful for knee pain. It is important to build up gradually – the exercise or activity you enjoy most. This is likely to help your recovery.
- Try and get a good night’s sleep e.g. place a pillow between your knees and rest your leg on the pillow when lying on your non-painful side.
- Good sleep habits and managing stress may help you cope better with your pain.
- When going upstairs or downstairs try to use a handrail. It can also help when going upstairs that you lead with your non painful knee and when descending stairs to place your painful leg down first (good football teams go up the table, bad football teams go down)
- Try to maintain a healthy body weight.
Please see our condition specific self help guides below, with exercises and management advice for you to try to self manage your condition.
TBC
- Knee pain is common WITHOUT any damage to your joints, ligaments, or tendons.
- X-rays and scans often DO NOT show the cause of your pain.
- Movement and exercise is NOT harmful for your knee joint.
- Your knee can become stronger and healthier with regular movement and exercise.
- Walking and general exercises such as squatting are safe and great exercises to strengthen the muscles around your knee - as long as you build them up gradually.
- Creaking or clicking knee joints are common in people without knee pain. It is a rarely a sign of harm or damage.
- If you are overweight - losing weight by getting more active and improving your diet can improve your knee pain by reducing inflammation in your body and the load on your knee joint.
- Improving your sleep and general health are all also important for your knee pain.
Call your GP surgery if:
- Your pain is getting worse.
- You have tried the self-help tips for 3-4 weeks and the symptoms have not improved.
Seek immedicate medical advice if:
- After an injury e.g. a fall or twisting movement
- you’ve difficulty standing or walking.
- If you are unable to straighten your knee e.g. gets stuck in one position.
- If your knee is swollen and or giving way
- You have a fever and your knee is hot, red, swollen and painful.
- X-rays or scans or are NOT usually required to diagnose knee pain.
- X-rays or scans are NOT able to tell us how much pain you are experiencing.
- X-rays and scans often show meniscal tears, joint narrowing and osteoarthritis which are common in people WITHOUT knee pain. These findings are unlikely to change the way you manage your pain.
- X-rays and scans are best used where a serious injury (e.g. a broken bone) or conditions such as cancer or infection are suspected.
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If you’re off work sick for seven days or less, your employer will normally ask you to complete a self-certificate for sick leave as soon as you return to work.
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If you're off work sick for more than seven days your employer will normally ask for a fit note (or Statement of Fitness for Work) from your GP.
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You can read more information here: Getting a fit note (www.nhs.uk)
Maintaining a healthy lifestyle
Making healthy lifestyle changes can help you improve your overall health and wellbeing. Some of the main areas to address are shown below:
Tips to help you lose weight - NHS
Fall asleep faster and sleep better - Every Mind Matters - NHS
Psychological talking therapies - LSCFT
Mental health support for veterans, service leavers and reservists - NHS
It’s important to consider addressing these lifestyle changes alongside your physiotherapy treatment. Your clinician will be able to offer further advice or signpost you to other organisations or local services for further support with improving your wellbeing.