Knee cap pain can limit movement and impact daily life, but specific strategies can offer relief and prevent further injury.

Here are five easy tips to alleviate discomfort and improve knee health:

1. Focus on Balanced Workouts
Alternate low-impact activities like swimming or cycling with higher-impact workouts. Rapid increases / spikes in how much you exercise can drive episodes of knee cap pain.

2. Strengthen Key Muscle Groups
Strengthen your thigh, glute, and hip muscles to better support knee stability and reduce strain on the knee cap.

3. Check Your Movement Patterns
Improving your posture and technique in daily activities. Small adjustments can prevent repetitive strain and protect your knees.

4. Consider Supportive Gear
Try using knee braces, compression sleeves, or tape during exercises. These can help stabilize the knee and ease pain.

5. Invest in Good Footwear
Proper shoes with cushioning and arch support can reduce impact forces on the knee. Consider orthotics or inserts, research suggests that shoe inserts will reduce pain between 25-50% of people with knee cap pain over the first 6-12 weeks of treatment.

We hope these tips help you stay active and avoid future knee cap pain. If you need more advice and a personalised plan, please don’t hesitate to reach out.