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February 16, 2018 2 min read

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

reduce patella pain| Essential Wellness
  • 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


Avoid Kneeling - It overloads the knee and puts excessive strain on the top of the knee.


Reduced swelling by elevating your legs on a stool (place a cushion under the knees to reduce strain).


If your knee feels warm to touch or is throbbing you may find icing is beneficial at reducing symptoms.


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.

reduce patella pain

Knee Support Brace

Whether you've had a fall, injury or your knee has become painful over time, this support can restore stability and protect from twisting and straining. 

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Size chart
Essential Wellness Knee Support
Size Measurements Where to measure
Medium Up to 40cm
Above the Knee
Large Up to 50cm
Extra Large Up to 60cm
Essential Wellness Ankle Support with Strap
Size Measurements Where to measure
Medium 15.2cm - 20.3cm Around the arch of the foot
Essential Wellness Hinge Knee Brace
Size Measurements Where to measure
Medium Upto 42cm
Above the Knee
Large Upto 52cm
Extra Large Upto 62cm
Essential Wellness Ankle Lace Up Brace
Size Measurements Where to measure
Medium 20.3cm - 25.4cm
Around the arch of the foot
Large 25.4cm - 30.5cm
Extra Large 30.5cm - 36.7cm
Essential Wellness Knee Compression Sleeve
Size Measurements Where to measure
Medium 30cm - 36cm
Above the knee
Large 36cm - 42cm
Extra Large 42cm - 48cm
Essential Wellness Orthopaedic Insoles
Size Measurements Where to measure
Small (3-7) 22.5cm
Heel to Big Toe
Large (6.5-11) 25cm - 28.5cm
Essential Wellness Walking Stick
Size Measurements Where to measure
One Size 5'0" - 6'0" Floor to wrist crease with arm by side
Essential Wellness Ankle Compression Sleeve
Size Measurements Where to measure
Medium 20cm - 22cm
Around the arch of the foot
Large 22cm - 24cm
Extra Large 24cm - 26cm


Essential Wellness Knee Support Brace Measurement - Where to measure for a knee support brace - How to measure a knee support braceEssential Wellness Ankle Brace Measurement, how to measure for an ankle support