Rest the knee and avoid activities that worsen the pain
Apply ice for 15–20 minutes several times a day
Use compression with an elastic bandage or knee sleeve
Elevate the leg when sitting or lying down
Take over-the-counter pain relievers if safe for you
Do gentle stretching and strengthening exercises
Maintain a healthy weight to reduce knee stress
Wear supportive shoes
Avoid high-impact activities until the pain improves
Use proper form during exercise and lifting
Try low-impact activities like swimming or cycling
See a doctor if the pain is severe, persistent, swollen, red, warm, or after an injury