Knee pain might be common as we age, but experts say there are things we can do to keep our knees moving – and potentially delay the need for surgery.

If your knees have started complaining when you climb the stairs, get out of the car or stand up from your favourite chair, you’re certainly not alone.

Knee pain becomes increasingly common as we get older, but according to consultant rheumatologist Professor Philip Conaghan, there is plenty we can do to look after one of the hardest-working joints in the body.

Speaking to the BBC’s What’s Up Docs? podcast, Conaghan says about 15 per cent of people experience longer-term knee pain, with the problem becoming more common with age.

The good news? Stronger muscles around the knee can make a significant difference.

Here are four things worth considering if you want to keep your knees working well for years to come.

1. Work out where your knee pain is coming from

Not all knee pain is the same.

Pain can come from the muscles and tendons surrounding the knee, or from structures such as the cartilage or kneecap.

One useful starting point is strengthening the quadriceps – the large muscles at the front of your thighs.

If strengthening exercises help, it may suggest that weak muscles and tendons are contributing to the problem. If the pain persists, however, it’s worth getting it checked rather than simply pushing through it.

And there are some symptoms you shouldn’t ignore.

If your knee becomes hot, red, swollen or particularly tender, seek medical advice promptly, as these symptoms can have a number of causes, including infection, gout or injury.

2. Get strong before you get seriously fit

It’s tempting to think that walking more is the answer to everything.

But if your knees are already giving you trouble, Conaghan suggests building strength first.

If you struggle to get out of a chair or climb out of the car, start with strengthening exercises that don’t place excessive load on the knee.

Once your leg muscles are stronger, activities such as walking can become easier – and your knees may be better able to cope with them.

Swimming or walking laps in a pool can be particularly useful because the resistance of the water works the muscles while reducing the weight placed through the joints.

3. Don’t make painkillers your long-term solution

Painkillers can have a role in managing knee pain, but they don’t fix the underlying problem.

Conaghan points to anti-inflammatory medicines as potentially more effective than paracetamol for some joint and muscle pain, but warns that long-term use can carry risks.

For some people, an anti-inflammatory gel applied to the skin may be a safer option than taking tablets – but it’s still important to speak to your doctor or pharmacist about what is appropriate for you, particularly if you take other medicines or have existing health conditions.

The bigger goal should be to improve the strength and function of the joint, rather than simply masking the pain.

4. Keep moving – and consider your weight

Extra weight puts additional load on the knees, so if you’re carrying excess weight, losing even some of it may help reduce the pressure on your joints.

Combined with strengthening exercises and appropriate physical activity, weight loss may help reduce chronic knee pain and potentially delay the need for knee replacement surgery.

Conaghan suggests some people may be able to postpone surgery by five to 10 years, although that’s certainly not a guarantee and any decision about treatment should be made with your doctor.

Four exercises to give your knees a helping hand

The focus is on strengthening the muscles around the knee without putting excessive stress on the joint.

Walk in a pool: Walking laps through water provides resistance for your leg muscles while reducing the load on your knees.

Try a straight-leg exercise: Lie on your back with one leg bent. With the other leg straight, push the back of your knee down against a rolled towel, lift your heel slightly and pull your toes towards you. Hold for about 10 seconds before relaxing. Repeat as tolerated and then change legs.

Progress to half-squats: Once your legs are stronger, try controlled half-squats, holding briefly before returning to standing. As your strength and tolerance improve, you can gradually increase the depth.

Try a bike or cross-trainer: Cycling and using a cross-trainer can strengthen the muscles around your knees without the same impact as some higher-load activities.

The key message: don’t wait until your knees are really bad

Perhaps the biggest takeaway is that looking after your knees isn’t something you should only think about once you’re experiencing significant pain.

Building and maintaining leg strength as you get older can help with everyday movements such as getting out of a chair, climbing stairs and walking – all things that contribute to staying independent.

And if your knees are already hurting, don’t assume that it’s simply something you have to put up with because you’re getting older.

A physiotherapist, exercise professional or doctor can help determine what’s causing the pain and which exercises are appropriate for you.

Your knees may be getting older. That doesn’t mean you have to stop using them.