Rest the knee and avoid activities that worsen pain
Apply ice for 15–20 minutes several times a day
Use compression with an elastic bandage or knee sleeve
Elevate the leg above heart level when possible
Take over-the-counter pain relievers if safe for you
Reduce high-impact activities like running and jumping
Switch to low-impact exercise like swimming or cycling
Stretch and strengthen the muscles around the knee
Maintain a healthy body weight to reduce joint stress
Wear supportive shoes with good cushioning
Use proper form during exercise and lifting
Avoid prolonged kneeling or squatting
Try gentle range-of-motion exercises
Seek medical care if pain is severe, swelling is significant, or the knee is unstable
Seek medical care if you cannot bear weight
Seek medical care if pain follows an injury or trauma
Seek medical care if redness, warmth, fever, or locking occurs
See a doctor if pain lasts more than a few weeks