If you think your pain is the result of having done more activity than you’re used to, you’ve probably just sprained or strained your knee. This means that the knee tissues have stretched, but aren’t permanently damaged. Most sprains and strains can be managed yourself using PRICE therapy (protection, rest, ice, compression and elevation) and painkillers. You can prevent future injuries by:
• always warming up before exercising and stretching to cool down after exercise
• increasing your activity levels slowly over time
• replacing your sports shoes when necessary
You can also try low-impact exercises, such as cycling and swimming, to improve your health and fitness without harming your knees.