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Signs like swelling or redness could point out something extra critical is going on. Raise the injured knee, ideally on a pillow whereas applying ice, to help scale back swelling and rest the joint. It’s an irritation of the cartilage underneath the kneecap and it’s especially common in runners with foot mechanical problems and/or inadequate strength within the muscles above the knee, together with the quads, glutes, hips, and core, says Metzl. This will not create any problems until the loose physique interferes with knee joint motion, during which case the effect is something like a pencil caught in a door hinge. 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