Knee Complaints

For more informa�on please visit www.ecch.org

If you would like this leaflet in large print, braille or in a different language, please contact Andrea Dawson on 01502 445445

Why does my knee hurt?

Knee pain is very common. It can some�mes be concerning if it is very sore, but it is rarely because of anything serious. The knee is built to be very strong and is good at its job of holding your weight, walking and jumping. It is very difficult to damage.

Will I get be�er?

Most knee complaints will improve with �me and some simple steps to help yourself. At �mes it might not feel that your knee can get be�er but very few people need any extra care than the steps below.

What can I do to help myself?

The best advice is to con�nue to use your knee as normally as you can. It may be sensible to make some adjustments to what you do with your knee whilst it is sore but it is important to know that using your knee is safe and the right thing to do.

What else can I do?

Exercise, par�cularly strengthening exercise, is the best medicine for most aches and pains including knees, even very sore knees. Exercise can be anything that challenges your muscles and does not need to mean going to the gym or the swimming pool, as not everyone enjoys these things. Being closer to your ideal body weight is likely to help your knee issue. Interes�ngly, it is o�enthe process of ge�ng fi�er (ea�ng ‘cleaner’ andbeing more ac�ve) that helps the waist line andcan help sore knees feel be�er too!

But my knee is sore, should I really be using it and doing exercise? Yes. You are safe to exercise and use your leg despite the fact that it might be a bit uncomfortable. O�en, if you start avoiding things that you find difficult, it becomes more challenging to help your knee.

What about any xray or scan?

Interes�ngly, in most cases, having and x-ray or a scan is not useful in helping your knee get be�er. Of course, in certain situa�ons they are important and necessary, but o�en the results will show you things that are meant to be there or normal for the age of your knee. That might mean that in a number of cases, what the xray shows is not really related to why your knee might be sore, which is why your GP or physio may have said that they might not be needed.

I s�ll feel that I need some help.

If you knee pain is causing your issues that you feel you would like to discusswith someone, you can self-refer to Physiotherapy on 01493 809977 (0700-2000 Mon-Sun) or speak with your GP/ Pharmacist.

Knee glides: With something slippery underneath your heel (glossy magazine/ plas�c bag), slide your heel towards you bo�om and away again. As you straighten your knee try to �ghten your thigh muscles to push the knee down

as far as possible. Complete li�le and o�en throughout the day

Bridging: Lying on the bed. Li� your bo�om off the bed towards the ceiling, hold briefly (1-2 seconds) and slowly lower back down to the bed (3-5 seconds). Repeat 8-12 repe��ons aiming for 3-4 sets in total.

Chair Squat: Stand with a chair behind you. With your chest up, poke you bo�om out and slowly (3-5 seconds) lower yourself down to the chair. Do NOT sit down. Rise up and repeat. Repeat 8-12 repe��ons for 3-4 sets in total.

To make all of these exercises more challenging, simply add weights (i.e. dumbbells/ heavy bags)

If you have any issues with these exercises with increasing pain or difficul�es, please either reduce or stop them and seek advice with the details listed in the informa�on

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