We’ve had a number of our patients emailing in this morning complaining of knee pain after this weekend.

It is true that people are 76% more active with warmer weather and in London this normally means games on the park, dancing at a festival or long days out.

When your knee is feeling “niggly” there are a few things you can do to help which is what this blog post is all about.

1. Ice

Apply ice for 10 minutes at a time.

This helps to reduce inflammation, provides some pain relief and feels great in the heat!

2. Move it

Contrary to a lot of advice total rest can be bad for your knee.

It is important to keep your knee moving whilst being respectful of your symptoms and not overdoing it.

Try to avoid long periods of inactivity and move it every 30 minutes.

3. Avoid heavy lifting and deep squats

While your knee is recovering its important to allow it to heal.

Heavy lifting and lots of bending is likely to irritate your knee and slow your recovery.

So if you’re moving house or have some clearing up to do from the weekend be sure to delegate!

4. Static quads

This is a simple exercise you can try.

Vey easy to do and helps to make sure your knee muscles don’t switch off.

While your leg is straight, tense your knee muscles and hold for 20s.

Repeat 5x a few times per day.

Stop if this aggravates your symptoms.

5. Use compression

In the form of a compression bandage or knee sleeve, this will help to give the feeling of support through your knee and help to reduce any inflammation.

So there you have it, a few easy ways to ease your knee pain after a hot weekend.

If you have any more questions that you would like answering about your specific knee problem then feel free to give us a call and we can help – 020 3488 2698.