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Step 1
A knee brace will help decrease pressure and irritation around the knee joint. It will help support and protect your aching knee.
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Step 2
Water exercise will help reduce knee pain because the resistance from the water doesn't effect the weight bearing joints of the knee.
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Step 3
Reduce your weight. Excess weight can put strain on your knees. To protect your knee joints, it is a good idea to keep your weight in a healthy range. If you are overweight and want to begin an exercise program, begin with non-weight bearing exercises.
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Step 4
Consider biking. It strengthens the musculature around the knee and also stretches the tendons and ligaments. You may be sore after your bike workout, but you should not feel pain in your knee.
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Step 5
If you are having severe pain, your health care practitioner may suggest physical therapy for your knee. The specific exercises you are assigned will help you regain flexibility and movement as well relieve your pain. As the muscles get stronger, you will also gain stability and balance.
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Step 6
According to the journal, Arthritis Research and Therapy, people who have diets with plenty of foods containing antioxidants may be protecting themselves from bone changes associated with knee arthritis, a common cause of knee pain.
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Step 7
To protect against future knee pain and damage, activities that cause pain should be avoided. Activities that place excessive pressure on the knee joint and should be limited if you are experience any knee pain include squatting, kneeling, twisting and pivoting, repetitive bending, aerobics, dancing and stop and go sports.
