The knee joint is where the thigh and shin bones meet. The end of each bone is covered with cartilage, which allows the ends of the bones to move against each other almost without friction. The knee joint has two extra pieces of cartilage called menisci, which spread the load more evenly across the knee.

The knee joint is held in place by four large ligaments. These are thick, strong bands which run within or just outside the joint capsule. Together with the capsule, the ligaments prevent the bones moving in the wrong directions or dislocating. The thigh muscles (quadriceps) also help to hold the knee joint in place.

There are a number of different tablets and creams available. Painkillers such as paracetamol and ibuprofen may help and you should use them if you need to. It’s important that you take them regularly and at the recommended dose to help you control the pain and allow you to continue exercising. Don’t wait until your pain is severe before taking painkillers.

Thigh muscle (quadriceps) exercises

1. Sit well back in the chair with good posture.
2. Straighten and raise one leg.
3. Hold for a slow count of 5, then lower.
4. Straighten your leg as far as you can and hold for 5 seconds.
5. Cross your ankles over.
6. Make sure each movement is slow and controlled.
7. Repeat with each leg until you get short of breath.