Improving Patella Pain and Swelling - Essential Wellness

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February 16, 2018 2 min read

[Last Edited: 08/10/20]


Ways to Reduce Patella Pain

There are few things worse than pain keeping you awake. With knee pain, this can be common, and with kneecap pain, you may experience pain when sitting and lying - all the moments that you are trying to rest!


Reasons your knee cap is hurting


  • Arthritis
  • Chondromalacia Patella (softening of the cartilage of the kneecap)
  • Mal-tracking
  • Patello-femoral syndrome
  • Excess body weight
  • Weakness of the muscles in the lower limb


Many of these causes can be improved and even resolved with light exercise of a low impact nature. It is important not to overload the joint, this includes deep squatting where your knees come over your toes as you lower down.


Reducing Patella Pain


  1. Avoid Kneeling - It overloads the knee and puts excessive strain on the top of the knee.
  2. Reduced swelling by elevating your legs on a stool (place a cushion under the knees to reduce strain).
  3. If your knee feels warm to touch or is throbbing you may find icing is beneficial at reducing symptoms.
  4. Speak to your pharmacist or GP about taking medications that may reduce pain and inflammation.


Ensure that you can still fully bend and straighten your leg - even if this is sore, it’s important to maintain full movement to keep the joints as healthy as possible if though it’s painful.


Swimming can be very beneficial for lower leg pain. As a low impact exercise, it will help condition surrounding muscles without impacting the kneecap.


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