Quick Reference: Which Condition Do You Have?

Match your symptoms to the table below, then scroll to the corresponding section for detailed care.

Exercise Demos (All Conditions)

These 4 core exercises apply to most knee conditions. Stop if pain increases. See detailed notes under each condition below.

① Straight Leg Raise ② Seated Knee Extension ③ Wall Sit ④ Ice Pack

1. Acute Sprain & Sports Injury

For sudden knee pain and swelling after a twist, fall, or sports injury. The first 48 hours are critical.

Symptoms

• Sudden pain and swelling immediately after injury
• Giving way, knee locking (can't straighten or bend)
• Feeling of looseness or instability
• In severe cases, inability to bear weight

Immediate Care (First 48 Hours — RICE)

1. Rest: Stop activity, avoid weight-bearing, use crutches if needed
2. Ice: Towel-wrapped ice pack, 15-20 min, repeat every 1-2 hours
3. Compression + Elevation: Elastic bandage for support; elevate leg above heart level
4. Avoid: heat, massage, liniment, or walking immediately after injury

Recovery & Follow-Along Video

Once swelling subsides (typically 3-7 days), start gentle rehab — stop if pain increases:

2. Osteoarthritis (OA)

The most common cause of knee pain in older adults. Pain worsens with activity and improves with rest.

Symptoms

• Most common in middle-aged and older adults
• Pain worsens with activity, relieved by rest; worse with stairs and squatting
• Morning stiffness usually less than 30 minutes, improves with movement
• Possible grinding sensation (crepitus); X-rays may show narrowed joint space or bone spurs

Daily Care: Strengthen, Manage Weight, Protect the Joint

1. Strengthen thigh muscles (core): Straight leg raises, seated extensions, wall sits — at least 3x/week for 8+ weeks
2. Choose knee-friendly exercise: Swimming, water walking, stationary bike; brisk walking, tai chi, baduanjin also recommended
3. Manage weight: Keep BMI under 25 — weight loss directly reduces knee load
4. Avoid damaging movements: Deep squats, climbing hills/stairs, kneeling, prolonged standing
5. Use a knee brace or cane when pain is significant

Traditional Chinese Medicine (TCM) Care

1. Herbal steam wash or warm compress for chronic aching (do NOT use if knee is red, hot, or swollen)
2. Acupressure: press Xiyan, Xuehai, Zusanli, Yanglingquan — 1-2 min each point
3. Regular baduanjin or tai chi — TCM daoyin exercises that relieve pain and improve balance
4. Keep knees warm, avoid cold and damp exposure if pain worsens with cold

Follow-Along Videos

Dietary Guidance

1. Weight management is the top priority — weight loss has the most direct impact on knee pain
2. Adequate protein: fish, eggs, lean meat, soy products to maintain muscle mass
3. Calcium + vitamin D: milk, yogurt, soy products, dark leafy greens, moderate sun exposure
4. Anti-inflammatory foods: fatty fish (omega-3), olive oil, fresh fruits and vegetables
5. TCM perspective: for sore weak knees — black sesame, walnuts, goji berries, Chinese yam; for cold-damp type — ginger, lamb and other warming foods

3. Patellofemoral Pain

Front-of-knee pain common in young adults. Often called runner's knee or patellofemoral pain syndrome.

Symptoms

• Pain around or behind the kneecap, more common in young adults and women
• Worse when standing up after sitting, climbing stairs, squatting, or kneeling
• Grinding or popping sensation with knee movement, usually no significant swelling

Care & Management

1. Reduce aggravating movements: deep squats, kneeling, prolonged knee flexion, high-impact jumping
2. Strengthen quadriceps and gluteal muscles — stronger muscles keep the patella tracking properly
3. Ice for 15-20 minutes after activity if the front of the knee aches
4. Take regular movement breaks if sitting for long periods
5. Insoles or knee sleeves may help — consult a doctor or physical therapist for proper fitting

Follow-Along Videos

Dietary Guidance

1. Weight management: every 1 kg of weight loss significantly reduces knee load
2. Adequate protein (fish, eggs, lean meat, soy) to support muscle strength
3. Calcium + vitamin D: milk, soy products, dark leafy greens, sun exposure

4. Synovitis (Joint Effusion)

Swelling and water on the knee caused by inflammation of the synovial membrane. Synovitis is often a result of another underlying condition — identifying the cause is key.

Symptoms

• Noticeable swelling, fluid sensation, soft to the touch
• Diffuse aching that worsens with activity
• In severe cases, limited knee range of motion

Care & Management

1. Reduce activity and elevate the leg to reduce swelling (above heart level is most effective)
2. Ice for 15-20 minutes, several times daily during the initial swelling phase
3. Avoid repeated squatting, stair climbing, or prolonged walking
4. Identify the cause: overuse, gout, rheumatoid arthritis, infection — all can cause synovitis and require a doctor assessment
5. Significant swelling may require aspiration or medication by a doctor — do not attempt self-treatment

Follow-Along Video

5. Gout Attack

Sudden, severe red-hot swelling and pain, often waking you at night. The acute phase focuses on reducing inflammation and dietary restrictions — seek medical evaluation for medication management.

Symptoms

• Sudden redness, heat, and severe pain, often starting at night and waking the patient
• Extreme tenderness — even light touch is painful; the joint is nearly immovable
• Attacks often preceded by alcohol, seafood/organ meat, overeating, or fatigue/late nights

Acute Phase Care

1. Bed rest, elevate the affected leg
2. Ice for 15-20 minutes (NO heat — heat worsens inflammation)
3. Immediately avoid alcohol and high-purine foods; drink plenty of water
4. Seek medical care promptly for medication evaluation; if already taking uric acid-lowering medication, do not stop or adjust dosage on your own

Dietary Restrictions (Especially Important for Recurrent Gout)

Recovery Phase & Follow-Along Video

After the acute phase (when pain and swelling resolve), gradually resume moderate activity. Swimming, walking, and baduanjin are recommended:

6. Rheumatoid Arthritis (RA)

Bilateral, symmetric knee pain with significant morning stiffness. RA is an autoimmune disease — proper medical treatment and medication are the top priority; home care is supportive.

Symptoms

• Bilateral, symmetric knee pain and swelling, with significant morning stiffness (often >30 minutes)
• May involve multiple joints simultaneously (wrists, fingers, feet, etc.)
• Joint swelling and stiffness that improves somewhat with movement and worsens with rest

Care & Management

1. See a rheumatologist early — proper medication is the key to controlling joint damage; do not rely on home care alone
2. For significant morning stiffness: warm foot soak, warm compress on the knee, then gently move the joint before getting out of bed
3. Keep warm, avoid cold and damp exposure to reduce joint irritation
4. Reduce weight-bearing activity during flare-ups; maintain moderate exercise during remission to preserve joint function
5. Regular follow-up to monitor inflammation markers and medication side effects

Follow-Along Videos

Dietary Guidance

1. Balanced nutrition with adequate protein to maintain muscle mass
2. Increase anti-inflammatory foods: fatty fish (omega-3), olive oil, fresh fruits and vegetables
3. Avoid excessive dieting; from a TCM perspective, those with cold-sensitive joints should avoid raw/cold foods

General Daily Care & Diet

These principles apply to all types of knee pain for long-term maintenance.

Daily Routine

1. Morning: Move joints gently before getting out of bed; those with RA morning stiffness can start with a warm foot soak
2. Stairs: Use the handrail when possible; lead with the good leg going up, the affected leg going down; one step at a time
3. Sitting: Avoid keeping the knee bent for long periods; stand and move every 40-60 minutes
4. Exercise: Warm up for 5-10 minutes first; choose swimming, cycling, brisk walking, tai chi, or baduanjin
5. Braces: Wear a knee sleeve when pain is significant, but avoid long-term dependency
6. Before bed: A warm compress on the knee may help (do NOT use if red/hot/swollen); elevate the leg to promote circulation

General Dietary Principles

1. Weight management: keep BMI under 25
2. Quality protein: fish, eggs, lean meat, soy products
3. Calcium + vitamin D: milk, yogurt, soy products, dark leafy greens, sun exposure
4. Anti-inflammatory foods: fatty fish, olive oil, fresh fruits and vegetables
5. Drink plenty of water; limit alcohol and sugary drinks

When to See a Doctor (Red Flags)

Do not continue self-care if any of the following occur — seek medical attention promptly:

References

1. Chinese Guidelines for the Diagnosis and Treatment of Osteoarthritis (2024 Edition), Chinese Journal of Pain Medicine
2. Integrative Chinese-Western Medicine Guidelines for Knee Osteoarthritis, Chinese Association of Integrative Medicine, Orthopedics Committee
3. Chinese Rehabilitation Guidelines for Knee Osteoarthritis (2023 Edition), Chinese Association of Rehabilitation Medicine
4. Baduanjin and 24-Form Tai Chi instructional videos, YouTube (publicly available educational content)