Rest the knee and avoid activities that worsen the pain
Apply ice for 15–20 minutes at a time, 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
Do gentle stretching and low-impact exercises
Strengthen the muscles around the knee
Maintain a healthy weight to reduce joint stress
Wear supportive shoes
Avoid high-impact activities until the pain improves
Use heat for stiffness if swelling is not present
Try proper posture and movement techniques
See a healthcare professional if pain is severe, persistent, or after an injury