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The knee is the largest join in your body and it’s good to keep an eye out for any pain or swelling. Knee pain is quite common and can affect people of all ages. There are a few things you can do at home to relieve the pain but if it persists it’s a good idea to contact a chiropractor or physiotherapy clinic. First of all, it’s important to recognise the symptoms of knee pain.


  • Stiffness

  • Swelling

  • Redness

  • Weakness or instability around the knee

  • If you’re finding it hard to fully straighten your leg

  • Pain (sharp or general ache) around the knee

  • Popping noises

Leg Injury

Remember, if it is difficult to fully extend your leg without severe pain or you are unable to put any weight on your leg this can be due to a serious issue - call your GP immediately.

Let’s dive into the possible causes of knee pain, giving you a better understanding of how to avoid it.


  • Sports injury or sprain (remember you don’t have to be sporty to get this injury, any physical activity like heavy lifting or lots of walking could be a cause)

  • Tendonitis (this is where the tendon connecting muscle and bone becomes inflamed after an injury and swells up)

  • Overusing, overstretching or twisting the knee cap

  • Unsuitable shoes being worn for a long period of time. This could be uncomfortable heels or shoes without arch support. The discomfort and tension from your feet spreads up your leg, causing knee pain.

  • Dislocation


Now that we’ve looked at the symptoms and causes, let’s look at how you can treat knee pain at home. In the first 24 hours of having knee pain, it’s best to avoid putting weight on that leg. Avoid standing on that leg and try to rest it if you can, perhaps keeping it elevated on top of a chair or cushion. Gently moving your leg for 10-20 seconds every hour to stop stiffness is advised.

After 24 hours, try to move your leg a little more. A short, gentle walk can be good to keep away long-term pain. Putting a heat or ice pack on is a really good idea. If there is swelling, an ice pack (or bag of frozen peas) will work best. Make sure when using a heat or ice pack that there is some kind of cloth/tea towel separating the pack from your skin so as not to scald or freeze your skin too much. You can use an ice/heat pack for around 20 minutes every hour to help with pain, swelling and stiffness.

Book your assessment

A great option if you’re struggling with knee pain is to book an appointment at Falcon Health! We are a team of specialists who are fully equipped to tackle your knee pain and have you feeling and moving better. We offer a range of treatments from acupuncture to sports massage and we can tailor your sessions to treat whatever complaint you’re dealing with. Not only can we help get rid of your knee pain, we can also take preventative measures to make sure it doesn’t come back. Contact us today to start feeling better.