What to Do When Knee Swelling Won’t Go Away
- Emma Glynn
- May 20
- 5 min read
Updated: Oct 3
You finish a long walk or take the stairs at work- and like clockwork, your knee swells. Again!
If this sounds familiar, you’re not alone. Persistent or recurring knee swelling is common in adults over 45, especially if you’ve had a previous injury, early arthritis, or simply been more active lately. However, swelling doesn’t always mean something is seriously wrong. Yet, it shouldn’t be ignored either.
Let’s unpack what’s really going on and what actually helps when knee swelling won’t go away.
Already know you need a physiotherapy assessment. Book online below.
Reasons for Persistent Knee Swelling
Joint Inflammation
Swelling is your body’s way of responding to joint irritation, overload, or inflammation. If it lingers—or comes back often—there’s usually an underlying reason. Common causes of knee swelling in adults over 45 include:
Joint inflammation due to early knee osteoarthritis (Hunter, Schofield, & Callander, 2014)
Meniscus irritation from a previous injury or twisting episode
Tendon or soft tissue overload, especially with uphill walking or stairs
Poor fluid clearance, often worsened by long periods of sitting or too much time off your feet
Boom-and-bust activity cycles—like too much rest, followed by a weekend of heavy activity (Bennell, Dobson, & Hinman, 2014).
If you notice your knee swelling after walking, stairs, or everyday tasks, it may be your joint’s way of saying, “Hey—I’m not coping with this load.”
What NOT to Do for Persistent Knee Swelling
There’s a lot of well-meaning advice out there, but some of it can make things worse (or at least, keep you stuck in a flare cycle).
Common mistakes include:
❄️ Repeating icing without understanding the root cause
🛋️ Relying on rest alone, which can reduce circulation and joint mobility
🏋️♂️ Returning to high-impact activity without a progressive plan
🙈 Ignoring patterns- e.g., “It always flares after I do X”- and hoping it passes (Bennell, Dobson, & Hinman, 2014).
If you're frustrated that your knee keeps swelling, it’s time to take a different approach- one that treats the cause, not just the symptoms.
Not sure what’s behind your hip or knee pain?
Take this free, 60-second quiz created by APA Titled Musculoskeletal Physiotherapist Emma Glynn. It’s designed to help you identify the most likely cause of your pain — from fat pad irritation to osteoarthritis — and guide your next step.
👉 Take the quiz now and get tailored insights to move forward with confidence.
How Physiotherapy Can Help
At The Hip and Knee Physio, Emma regularly works with adults aged 40+ experiencing swelling, stiffness, or ongoing discomfort. Whether it’s related to knee arthritis, a previous injury, or just changes in activity, physio for knee swelling can make a significant difference.
1. Get the Right Diagnosis
Not all swelling is the same. Emma assesses your movement, history, and symptoms to identify what's really going on.
2. Load Management
Learn how to move without flaring up. You’ll get a balanced plan for activity and recovery—no more boom-and-bust weeks.
3. Strength-Based Rehab
Emma targets key muscles around your knee, hip, and ankle to improve support and shock absorption. Evidence shows that strength-based exercise is one of the most effective conservative treatments for osteoarthritis (Fransen & McConnell, 2008).
4. Manual Therapy (When Needed)
Some people benefit from hands-on techniques for stiffness or soft tissue tension, especially in early stages.
5. Clear, Progressive Plan
You’ll leave with a personalized program that reduces flares, builds confidence, and supports your goals.
Whether it’s physiotherapy for knee arthritis or managing post-injury flare-ups, Emma's goal is to help you move more easily- and more often.
When to Seek Help
It's important to recognize when to seek further assistance. Book in with Emma at our Camberwell clinic in Melbourne if you’re noticing:
Swelling that returns once or twice a week
Morning stiffness lasting over 30 minutes
Giving way or catching of the knee
Avoiding walks, stairs, or exercise due to fear of flaring it up
These are signs your knee needs support- not more rest.
Frequently Asked Questions
1. Should I still walk if my knee swells up?
It depends on the cause and severity. Some mild swelling after walking—especially if you’ve been inactive or ramped up too quickly—is manageable. But recurrent swelling may signal poor load tolerance or underlying problems. A physiotherapist can help you modify your activity without avoiding movement altogether.
2. Is it bad to keep icing my knee every day?
Icing might help reduce short-term swelling or discomfort, but relying on it daily without addressing the cause can delay your recovery. Physiotherapy for knee swelling focuses on movement, strength, and circulation to improve how your knee responds to load—so you can reduce your reliance on ice over time.
3. How do I know if it’s arthritis or something else?
Swelling alone doesn’t confirm knee osteoarthritis. Other conditions like a meniscus injury, tendon irritation, or activity overload can all cause similar symptoms. If you're noticing stiffness, aching after activity, or swelling that comes and goes, a physiotherapist can assess what’s really happening and guide the next steps.
Moving Forward: Your Next Steps
Booking an initial consult is the best way to get clear on your options. You’ll leave with a personalized plan, a clearer understanding of what’s driving your pain, and evidence-based strategies you can use straight away.
If you’re in Melbourne or Camberwell and need experienced hip and knee physiotherapy, book a consultation with APA Titled Hip and Knee Physio - Emma today.
👉 Book online to take the first step toward pain-free movement.
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Disclaimer
The content provided on this website is for general information and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. While The Hip and Knee Physio strives to present accurate and up-to-date information, we do not guarantee results or outcomes based on the information provided. Any exercises, strategies, or recommendations featured on this site should not be considered a personalized treatment plan. Always seek the advice of a qualified healthcare provider before starting any exercise program, particularly if you are experiencing pain, injury, or a pre-existing medical condition. Use of this website does not create a physiotherapist–patient relationship. The Hip and Knee Physio accepts no responsibility for any injury or loss arising from reliance on or use of this information. By using this website, you agree to these terms.
References
Bennell, K. L., Dobson, F., & Hinman, R. S. (2014). Exercise in osteoarthritis: Moving from prescription to adherence. Best Practice & Research Clinical Rheumatology, 28(1), 93–117.
Fransen, M., & McConnell, S. (2008). Land-based exercise for osteoarthritis of the knee: A meta-analysis of randomized controlled trials. The Journal of Rheumatology, 35(6), 1126–1134.
Hunter, D. J., Schofield, D., & Callander, E. (2014). The individual and socioeconomic impact of osteoarthritis. Nature Reviews Rheumatology, 10(7), 437–441.
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