Here are a few tips to relieve knee pain
Smart Exercise
Definitely don’t stop working out. Staying active builds muscles that support the knee joint. Two things to avoid if you have pain: running and doing full leg extensions with a resistance machine.
Weight Loss
Every pound you lose feels like five fewer pounds to the knee. Exercise and a healthy diet can each help you lose, but dropping pounds by combining the two is the gold standard for relieving pain and restoring function.
Ice
Frozen peas pair nicely with swelling and pain. Whether you injure your knee or suffer an arthritis flare-up, ice molded around the joint for 20 minutes every hour helps bring down inflammation.
Healing Foods
They go straight to your knees. Drinking 1 percent or fat-free milk helped women put the brakes on knee osteoarthritis in one study. Other research indicates that 
people who eat fruit with 
vitamin C show fewer signs of 
heading toward osteoarthritis than those who don’t. In another study, a daily 510 mg ginger extract supplement improved the knee pain of 
arthritis patients.
Injections
Corticosteroids can ease knee pain by reducing inflammation when 
injected directly into the joint. They work well but temporarily. Repeated injections may deteriorate cartilage, so doctors usually limit shots to three or four times a year.
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