Your knee’s giving you grief. Maybe it aches on stairs, feels stiff after sitting, or complains during exercise. You’d like to deal with it, but you don’t have the time (or energy) for a big rehab routine. That’s completely fine. You don’t need much time, just small, consistent actions.

What’s going on?

Knee pain is often linked to irritated tendons, joint sensitivity or muscle imbalances. You might feel it at the front of the knee, around the sides, or deep in the joint. It might feel stiff, weak or sore with activity.

The knee responds well to movement, not just rest. Even gentle work can help reduce pain and improve strength.

Three simple things that help (and take under 5 minutes)

1. Keep it moving, little and often

• Straighten and bend your knees while sitting. Try 10 slow reps every hour or two.
• Slowly stand up and sit down from a chair, 3 to 5 reps at a time, to gently load the joint.

2. Use heat or cold to manage irritation

• If it feels stiff, try a warm pack before moving.
• If it’s swollen or hot, apply a cold pack for 10 minutes. Do it while relaxing, no extra time needed.

3. Wake up your thigh muscles

• Tighten your thigh with your leg straight and press the back of your knee into the bed or floor. Hold for 5 seconds.
• That’s a quad set. Repeat a few times to keep the muscle active without stressing the joint.

You’re doing enough, and it builds over time

Short, simple actions help reduce sensitivity and build confidence in your knee. You don’t need perfect form or long workouts. You just need to keep moving, gently. If it’s not easing after a couple of weeks, a physio can help you shift gears.

Even a few minutes a day is a great step forward. Your knee is already on the path to recovery.

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