Why Your Knee Keeps Swelling- And What to Do About It
- Emma Glynn
- Jun 10
- 5 min read
Updated: 5 days ago
If your knee keeps swelling - whether it’s after a walk, stairs, or just standing too long - you’re not alone. Persistent knee swelling is one of the most common concerns I see in clinic, especially among adults 40+ managing early arthritis, old injuries, or sudden flare-ups.
You might be thinking, “I’ve rested it… iced it… even stopped exercising- and it’s still swollen!” I hear you. This blog will help you understand what might be causing the problem, what actually helps, and when to take the next step.
Why Is My Knee Still Swollen?
Let’s start with the basics: swelling is part of your body’s normal healing response. It’s triggered by stress or irritation inside the joint or surrounding tissues. But when swelling lingers or comes back repeatedly, it’s a sign your knee isn’t coping with the demands you're placing on it.
Common Reasons for Ongoing Swelling:
Ongoing overload: Your activity may be exceeding what the joint can currently handle- even if it feels minor (Bennell, Dobson, & Hinman, 2014).
Poor muscle control: Weakness or poor timing in muscles like the quadriceps can lead to inefficient loading, especially with walking or stairs.
Joint irritation: This includes fat pad stress, meniscus irritation, or low-grade inflammation from early osteoarthritis (Hunter, Schofield, & Callander, 2014).
Under-recovery: Too much rest → sudden return to activity → flare. We call this the boom-and-bust cycle- a pattern that frustrates healing.
Swelling that returns after walking, or worsens after long periods of sitting or inactivity, often points to a capacity mismatch - not necessarily damage.
Signs You Might Be Managing It Wrong
You’re doing your best, but if the swelling still comes back, here are some subtle red flags your current approach might need tweaking:
It swells after activity, not during: This usually signals poor load tolerance, not an acute injury.
Rest and ice help… but not for long: Symptom relief without real progress means the underlying issue is still active.
Strength isn’t improving: Weak muscles can’t support your joint effectively- especially the quads and calves (Fransen & McConnell, 2008).
You’re avoiding movement out of fear: Prolonged inactivity can actually increase swelling due to poor circulation and lymphatic drainage (Levinger et al., 2017).
What Actually Helps (Backed by Research)
Let’s talk solutions- real, practical, evidence-based ones that work.
1. Movement > Total Rest
Gentle, guided movement improves circulation, reduces fluid build-up, and prevents stiffness. Prolonged rest? It can delay healing.
Strong muscles absorb shock and reduce pressure on the knee joint. Quadriceps strengthening has been shown to reduce knee pain and improve function in knee osteoarthritis (Fransen & McConnell, 2008).
3. Gradual Load Progression
The key is matching your activities to your current capacity- then building up gradually. Physios call this load management, and it’s one of the most important tools in reducing flare-ups (Crossley et al., 2016).
4. Manual Therapy (Sometimes Helpful)
Hands-on techniques like soft tissue massage or joint mobilisation can ease discomfort short-term. But they’re not a fix on their own. They’re a support- not the solution.
No blog or online plan can replace a personalised assessment. A physio will assess movement patterns, muscle control, previous injuries, and create a plan that fits your real life.
When to Get Help
Knee swelling isn’t always serious, but here are signs it’s time to act:
Swelling that hasn’t improved in 2–3 weeks
Knee that’s red, hot, or visibly swollen
Difficulty bending or straightening fully
Swelling that returns weekly despite rest
Pain that’s affecting your sleep or confidence
If that sounds like you, don’t ignore it especially if it’s holding you back from walking, stairs, or activities you enjoy.
Free Resource: Your 5-Step Knee Swelling Guide
Want practical advice you can start using today?
👉 Download your free 5-Step Knee Swelling Guide. Click the button below!
Book Your 1:1 Consult
Still not sure what’s causing your swelling- or how to fix it?
You don’t have to keep guessing.
I help adults 40+ every week who are frustrated by ongoing knee swelling, flares, and stiffness. Let’s figure out what’s going on and build a plan that gets you moving again.
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.
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.
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.
Can't Find What You're Looking For?
Explore more of our most popular services and guides:
Still can't find what you're looking for?
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.
Reference List
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. https://doi.org/10.1016/j.berh.2014.01.002
Crossley, K. M., Vicenzino, B., & Cook, J. L. (2016). Unravelling the enigma of load-induced knee pain: A systematic review and meta-analysis. British Journal of Sports Medicine, 50(14), 852–861.
Fransen, M., & McConnell, S. (2008). Exercise for osteoarthritis of the knee. Cochrane Database of Systematic Reviews, Issue 4. Art. No.: CD004376.
Hunter, D. J., Schofield, D., & Callander, E. (2014). The individual and socioeconomic impact of osteoarthritis. Nature Reviews Rheumatology, 10, 437–441. https://doi.org/10.1038/nrrheum.2014.44
Levinger, P., Lai, D. T. H., Menz, H. B., Morrow, A., Feller, J. A., Bartlett, J. R., & Bergman, N. R. (2017). Lower limb proprioception deficits persist following knee replacement surgery despite improvements in knee extension strength. Knee Surgery, Sports Traumatology, Arthroscopy, 25(6), 1975–1981.
Kommentarer