Question

How do I relieve pain under my knee cap?

Answer 1

To relieve pain under your knee cap you can use the RICE method, which involves using Rest, Ice, Compression and Elevation.

Taking some NSAIDs like ibuprofen/naproxen can also help alleviate or relieve pain under your knee cap.

For the RICE method in relieving pain under your knee cap, rest your knee and apply some ice packs for 20 minutes several times per day and use a compression bandage and keep your knee elevated.

While your knee cap is hurting, avoid any activities that can make the knee cap pain worse, like climbing of stairs, squatting, kneeling and high impact sports.

You can also do physical therapy and exercises and strengthen the quadriceps, hips and glutes to help improve your knee alignment.

Some exercise you can do to help strengthen the quadriceps, hips and glutes and help to relieve pain under your knee cap include, wall sits, straight leg raises and stretches.

For stretches, focus on your quadriceps and hamstring flexibility.

The straight leg raises help to strengthen your quadriceps without stressing the joint.

And for wall sits, slide down a wall, into a squat and hold for 3 to 5 seconds and keep your weight on your heels.

Using medication, like NSAIDs, and ibuprofen, Advil, Motrin or even naproxen like Aleve for pain and swelling, for 2 to 3 weeks can also help relieve the pain under your knee cap.

In some cases you might need to or want to use a knee brace with a patella cutout or taping to help with alignment and pain.

And wearing shoes with specialized shoe inserts can also help correct any alignment issues that lead to the pain.

If the pain under your knee cap gets worse or doesn't go away, you should seek medical attention or see your doctor about it.

Pain under your knee cap is most commonly caused by Patellofemoral Pain Syndrome, which is also known as runner's knee, where your kneecap does not glide smoothly in it's groove.

The irritation is often a result of weak thigh/hip muscles, overuse or even misalignment, that causes pain during activities such as squatting, climbing stairs or even prolonged sitting.