The knee joint is one of the largest joints in the body. Not only does it bear most of the weight, but it is also involved in many daily activities, making it a “hard-working and tiring” joint. Most people only use their knee joints day in and day out, but neglect to take care of them. Knee pain is very common in middle-aged and older adults as a result of joint aging and various chronic inflammatory conditions. Whether it’s a new injury or an old one, following the seven tips here can go a long way toward improving knee pain symptoms. Recommendation 1: For people who are obese, reducing weight can relieve pressure on the knee joint. It is not necessary to achieve a slim model-like figure; just losing some weight can bring great benefits to the body. But losing weight is not an easy task when you’re older. Click here to see how middle-aged and older people can lose weight in a healthy way. Recommendation 2: Don’t lie still If someone thinks that lying still and resting is the best protection for the knee joint, it is wrong. In fact, this will instead make the muscles will become less developed, the bones and joints can not play a protective role, intensifying knee pain. Therefore, people with knee pain should also exercise regularly and take a gentle exercise that will not cause damage to the knee joint, such as swimming and walking. Recommendation 3: Strengthening exercises for targeted strength training strengthens muscles, and strong muscles provide better support and protection for the knee joint. If you are not sure which exercises to choose, consult your doctor or a professional physical therapist. Alternatively, stretching exercises can serve the same purpose, such as tai chi and yoga. These exercises not only soothe stiff muscles, but also improve the body’s balance. High-intensity exercises can aggravate knee pain, so you should avoid repeated squats, stair climbing, long walks, heavy lifting, mountain climbing, and squats that increase the stress load on the knee joint. Recommendation 4: Avoid falls Generally speaking, people with knee pain are more likely to fall, thus aggravating the damage to the knee joint, so it is important to avoid falls as much as possible. Some fall prevention measures are recommended, such as: using aids such as canes and crutches when walking; installing lighting in dark places to keep them well lit; installing handrails on stairs and aisles; and finding a sturdy ladder or high stool for support when taking things from high places. Recommendation 5: Rest, ice and leg lifts When knee pain is caused by a minor injury or osteoarthritis flare-up, these methods can be used to relieve it: give the knee plenty of rest; ice the knee to reduce swelling; lift the leg and place it in a higher position. Recommendation 6: Use cold and hot packs wisely. Within 48 to 72 hours after a knee injury, cold packs can reduce swelling and pain. If at home, fill a plastic bag with ice or frozen vegetables, then wrap the bag in a towel and apply to the affected area 3 to 4 times a day for 15 to 20 minutes. after 72 hours, take a hot bath or apply a hot towel to the affected area 3 to 4 times a day for 15 to 20 minutes. Recommendation 7: Seek medical help If you have just started to feel knee pain, go to your doctor as soon as possible. This will help identify the cause of the pain and prevent further damage to the knee joint. In some patients with advanced osteoarthritis, the cartilage near the knee joint is so badly worn that it cannot be improved by conservative treatment and lifestyle adjustments, so surgery is needed.