It is important to exercise but in the short-term it can be helpful to modify your activities. This is to help prevent further aggravating your sensitive tissues.

It is important to continue with day-to-day activity as pain allows, this can help prevent further deconditioning.

Pacing activities by striking balance between rest and activity. It can be useful to breakdown your activities into more manageable chunks. This will stop irritating the joint and allow it to settle.

Regular gentle movement can help prevent the knee joint from becoming stiffer and more painful.

When you are standing still, avoid leaning on one leg and try to keep your weight evenly through both feet.

Avoid sitting for with the knee in the same bent position for long periods i.e. longer than 20 minutes. This can increase the pressure around the patellofemoral joint causing the knee to become more irritated.

Using a walking aid can help reduce the load on your knee. This can help you feel more comfortable and balanced when walking. This could allow you to continue with your day-to-day activities more easily. Using a walking aid temporarily could also help the knee settle down if you are experiencing a flare-up.

Working arrangements may need consideration and discussion with your employer/occupational health department to see if any adjustments can be made to continue work throughout this period.

Weight loss

There is evidence that being overweight can affect the pain people experience especially in weight bearing joints. If weight loss has been discussed with you by a GP or other healthcare professional useful resources to help achieve effective weight loss can be found here.

Education

It is well researched that having a better understanding of your condition helps reduce worries about this. This can help you manage your condition more effectively and return to function more quickly.

Pain relief medication

Over the counter painkillers may be helpful, such as Paracetamol, Ibuprofen or creams that you can buy at the chemist. Your pharmacist/GP will be able to give you expert advice if you have any concerns regarding medication. It should be considered that pain ‘killers’ are unlikely to take away your pain completely but allow it to feel more settled.

Heat or cold packs

Apply either a hot or cold pack (whichever you prefer) to the painful hip for 15-20 minutes. Ensure you wrap any pack in a damp tea towel to avoid direct contact burning the skin. This process can be repeated multiple times a day as long as the skin returns to normal temperature between applications.

Smoking

Evidence suggests that smokers are more likely to suffer more severe and persistent pain than non-smokers. For advice on quitting smoking, visit the NHS website.