What to do when exercise leaves your knees aching.

There’s always that triumphant post workout moment, the glow and the sense of virtue, followed closely by a knee that seems rather less impressed. Post exercise knee pain is often the result of overdoing things rather than anything seriously wrong.

The Chartered Society of Physiotherapy recommends the familiar RICE approach, meaning rest, ice, compression and elevation, as an effective first response. Physiotherapists emphasise that this early care can settle irritation quickly and prevent a minor niggle from becoming something far more dramatic.

However, the knee is not keen on being ignored for too long. Advice supported by physiotherapy experts, suggests that gentle movement should resume within a few days. This helps maintain mobility and reduces stiffness, which tends to creep in when a joint is left idle. Low impact activities such as cycling or swimming are often recommended by clinicians because they allow continued exercise without placing excessive stress on the knee. It is a more measured approach, one that favours patience over heroic but unwise determination.

The longer term solution, as highlighted by physiotherapy specialists, lies in building strength around the joint. The knee depends heavily on surrounding muscles, particularly the quadriceps, hamstrings and calves. Exercises such as squats, bridges and calf raises are commonly advised by experts to improve stability and reduce the likelihood of recurring pain. Stretching is equally important, with guidance pointing to the hips and thighs as key areas that influence how the knee behaves. Even simple habits, like avoiding long periods of sitting, are mentioned as part of maintaining joint health.

Finally, there are the supporting measures. Proper footwear, knee supports and foam rolling, though experts are clear that these are helpful additions rather than cures.  If pain persists for more than a couple of weeks, or if symptoms such as swelling or difficulty bearing weight appear, it is time to seek professional advice. Knees are dependable but not endlessly forgiving, and as the experts suggest, they respond best to a mix of care, consistency and a little common sense.