You’ve rested.
You’ve iced it.
You’ve done “all the right things”… and your knee still hurts.
If your knee arthritis flare-up won’t go away, you’re not alone. This is one of the most common things I see in clinic — people doing their best, but still stuck in pain.
And the frustrating part?
It’s not because you’re doing something wrong — it’s usually just that you’re missing one or two key pieces of the puzzle.
Let’s talk about what those might be — and how to shift things in the right direction.
1. You’re missing the right kind of movement
Rest has its place — especially when things feel inflamed and angry. But there’s a point where too much rest actually slows recovery down.
Most arthritic knees hate rest. Ask yourself – who does your knee feel after a full nights rest in bed or after sitting for a meal or a film? For most normally stiff and painful. Over time if your knee isn’t moving enough, the muscles around it start to weaken and stiffen, which puts more pressure on the joint — not less.
What helps instead:
- Gentle, supported knee movements
- Short walks (with a stick or support if needed)
- Circulation-boosting strategies like heel slides or ankle pumps
👉 The key is knowing how to move, not just “getting back to normal” too soon.
2. You’re aggravating your knee with activities that cause inflammation.
It doesn’t matter how much you do to settle your knee down if you keep doing things to make it sore then you will struggle to settle it. In the long term if you improve the strength of your knee then you should be able to get back to these activities but in the short term you need to avoid them.
So have a think – what aggravates your knee?
- Walking in a certain pair of shoes?
- Walking on uneven surfaces?
- Playing tennis?
- Kneeling back on your heels when in the garden or doing yoga?
- That exercise at the gym you know the one!
These will be different for everyone but identifying yours then avoiding it (in the short term) will make a big difference.
3. You’re focusing only on short-term fixes
Ice, anti-inflammatories, and relative rest can help in the moment — but they don’t solve the underlying issue.
Many people end up stuck in a flare-up cycle because they’re always trying to “put the fire out” rather than changing the environment that’s creating it.
What’s usually missing is a step-by-step approach that:
- Reduces stress on the joint
- Builds strength gradually (I have a full program aimed at doing this – click to take a look)
- Helps the body tolerate more load over time
Without that, it’s like trying to bucket water out of a leaking boat without fixing the hole.
4. You don’t have a structured plan (or support)
Let’s face it — navigating chronic knee pain is overwhelming.
You might feel like:
- You’re not sure what’s helping vs making it worse
- One day you feel okay, the next it flares again
- You’re second-guessing every step
What really makes the difference is having daily guidance and structure, so you’re not constantly questioning or trial-and-error-ing your way through it.
That’s exactly why I created something new…
🆕 Introducing: The 7-Day Flare-Up Rescue Plan
If you’re tired of trying to figure it out on your own — this is for you.
The 7-Day Flare-Up Rescue Plan is a calm, confident way forward.
No fluff. No “one-size-fits-all” stretches. Just a clear, supportive roadmap for reducing pain and regaining control.
Here’s what you get:
- ✅ Short daily videos with simple instructions and physio-backed strategies
- ✅ Advice on the right types of movement to help settle inflammation
- ✅ A downloadable workbook to track progress and feel encouraged
- ✅ Daily email support so you’re never left wondering “what now?”
Whether you’ve had one flare-up or you’ve been stuck for weeks, this plan is designed to meet you right where you are.
Imagine how different things could feel in just 7 days…
- More confidence in your knee
- Less stiffness and pain
- A genuine sense of progress and hope
You deserve that. And you don’t have to get there alone.
👉 Start the 7-Day Flare-Up Rescue Plan Here – or click to learn more
P.S. If your flare-up just isn’t budging, this plan is the calm reset your knee’s been asking for. You can start today — I’ll guide you every step of the way. 💛 Join here
