Self-Management Strategies you can try at home:

Self-Management Strategies:

• When you first start noticing pain, it may help to reduce your activity for a short amount of time to allow the pain to settle.

• However, there is strong evidence that says keeping active and slowly returning to your normal levels of activity can actually help the pain to settle quicker.

• Evidence says all types of exercise can be helpful, so it is best to do the exercise you most enjoy!

Other Self-management strategies to try:

• Apply an ice or heat pack to the area. Do not leave it there for greater than 10-15 minutes and do not place ice or heat directly on the skin.

• Simple pain relief as advised by a pharmacist or GP can to reduce pain and allow for more activity.

• Maintaining a healthy weight - see link below for 'Feel Good Suffolk'. - https://feelgoodsuffolk.co.uk/healthy-weight/

• Get a good night of sleep if you're able to. It can sometimes be helpful to have a pillow between your knees.