RICE

• According to "3 Minutes to a Pain-Free Life," once you begin experiencing pain in your knee you should rest and avoid physical activity, because inflammation and irritation can worsen when you put pressure on your knee. Sit in a comfortable chair, prop your leg up and apply a cold compress to the affected area, as that will help reduce inflammation and relieve pain. Do not apply the ice pack directly to your skin, as that may irritate your skin. Instead, wrap the cold compress in a thin hand towel or T-shirt and apply it to the skin for no more than 20 minutes at a time. Wrap your leg with a gauze bandage to help reduce swelling, though make sure not to do so too tightly. In addition, elevate your leg to reduce pressure on the knee.
  
  

Heat Therapy

• Similar to cold therapy, heating pads or a warm bath can temporarily reduce soreness by soothing the painful area. According to "The Arthritis Cure," heat improves your circulation and when combined with massage can prevent stiffness around the knee area. Do not apply heating pads directly to the skin, as that can cause burning and skin irritation, which can lead to an infection.
  
  

Exercise

• Exercise is not only good for maintaining weight, it can strengthen your muscles and reduce pain by up to 39 percent, according to The Arthritis Foundation. Begin your workout routine by stretching for at least 10 minutes, then working out for five minutes with light to medium weights. Concentrate on your quads and calves, as inflammation and pain typically occurs in these areas. Work out three to five times a week, increasing the weights you use by five pounds when you feel comfortable.