When your arthritic knee flares up, it can feel like your world shrinks overnight.
Walking becomes painful, stairs are daunting, and even sitting can feel uncomfortable. Whether it’s your first flare-up or one of many, the question is always the same:
“What should I actually do to help it settle?”
And just as importantly…
“What might I be doing that’s actually making it worse?”
Let’s break down the do’s and don’ts — and talk about a simple, structured way to move forward.
What NOT to Do During a Knee Arthritis Flare-Up
1. Don’t completely stop moving.
While it’s tempting to rest and protect your knee, total inactivity can cause stiffness and weakness — which actually prolongs your recovery.
2. Don’t panic and start throwing everything at it.
Icing it one minute, heat the next, stretching, resting, Googling late at night… Sound familiar? Trying too many things too quickly makes it hard to know what’s actually working (and what’s not).
3. Don’t ignore your pain and push through.
Just because your knee is sore doesn’t mean you should keep walking or exercising “as normal.” Flare-ups are your body asking for a reset — ignoring that can lead to longer-term setbacks.
✅ What CAN Help During a Flare-Up
1. Calm, gentle movement.
The right kind of movement (like supported knee bends, short walks, or specific physio exercises) keeps things mobile without aggravating your joint.
2. Structure regime of Ice.
It is important to do this regularly 3-4 times daily. Do not use ice if you don’t have full sensation or poor circulation. Also do not put the ice directly onto your skin to prevent burns and irritation – I find a pillowcase to put it in is ideal.
3. Regular NSAIDs (Anti-Inflammatories)
Please get advice before beginning medication to ensure it is suitable for you. Also to get the full anti inflammatory benefits its useful to take the full dose for a short time normally 3-5 days. Again please get advice.
Top Tip – The anti Inflammatory gels are very popular with my patients and great for those not wanting to take tablets.
4. Off-load your knee
reduce the load through your knee by walking less, using a walking aid and supportive footwear – even in the house.
5. Consistency over chaos.
Doing the right things in the right order — and sticking with them — makes a huge difference in helping a flare settle faster.
6. Reassurance and structure.
Sometimes the hardest part is just knowing what to do each day. That’s why I created a brand-new tool to help…
🆕 NEW: A 7-Day Flare-Up Rescue Plan — Designed to Help You Feel Better, Faster
If you’ve ever wished someone would just tell you what to do each day to help your knee feel better, you’re not alone.
That’s exactly why I created the 7-Day Flare-Up Rescue Plan — a simple, structured way to help your arthritic knee settle.
Here’s what’s inside:
- ✅ Short daily videos guiding you through exactly what to do each day
- ✅ Daily emails with tips, reassurance, and motivation
- ✅ A beautiful workbook to help you track progress and feel in control
It’s designed to give you clarity and confidence, especially in those moments where pain feels overwhelming and you’re not sure what will help.
Imagine Where You Could Be in Just 7 Days
Less pain.
More calm.
A clear plan — and a sense that you’re back in control.
If that sounds like the first step you need right now, you can join below:
👉 Start the 7-Day Flare-Up Rescue Plan Now – click to learn more £17
Flare – Up Shopping List – Click to find recommended products to help you get back in control of your knee.
Final Thoughts
Knee arthritis can be frustrating — but flare-ups don’t have to throw everything off track.
You deserve a plan that supports you through the tough days and gives you hope for better ones. If you’re currently stuck in pain and unsure what to do, this is your sign that things can change — starting today.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist – Treating Arthritic Knees Since 2001
P.S. If your knee is feeling sore, swollen, or just not right lately — I’d love to help you through it. The 7-Day Flare-Up Rescue Plan is a gentle, supportive next step that gives you a clear path forward. You don’t have to figure it out alone. 💛 Join here
