Exercise to reduce knee swelling

Swelling can reflect fluid inside or around the knee. It may accompany a ligament or meniscus injury, osteoarthritis, bursitis, a Baker's cyst, or an inflammatory attack such as gout. The cause matters: strengthening may help some long-term problems, while an acute injury or hot inflamed joint needs examination before exercise.

During a mild flare, try easy heel slides while lying down, gentle quadriceps tightening, or a short period of relaxed walking if you can do so without limping. Cycling with little resistance may be suitable for some people once acute injury has been excluded. Elevate the leg during rest and avoid jumping, deep squats, kneeling, and twisting until symptoms settle. Increase activity gradually and use the next day’s swelling as a guide.

Seek urgent assessment for a hot red knee with fever, sudden severe pain, inability to bear weight, a locked joint, major swelling after a twist, or calf swelling with breathlessness. Arrange review when swelling keeps returning or limits sleep, walking, or work. Joint aspiration may be considered when fluid needs testing or pressure relief.

Ask what is causing the fluid, which exercises are suitable now, whether imaging or aspiration is needed, and how to progress strengthening without provoking another flare.