Knee Pain Dos and Don'ts
June 2019

Do exercise: Cardio exercises, weight training and stretching help to strengthen the muscles that support your knees and help to increase flexibility. Some good cardio exercises include walking, water aerobics, swimming, stationary cycling and elliptical machines.

Don't rest too much: Too much rest can weaken your muscles, which can actually make joint pain worse.  Find an exercise program that you are comfortable with and stick to it.  If you are unsure about what exercises are safe, speak with your doctor.

Do use temperature: During the first 48 to 72 hours after a knee injury, use a cold pack to decrease swelling and help ease pain.  Use the cold pack for 15 to 20 minutes three or four times a day.  After that you can use a heating a pad or warm towel for 15 to 20 minutes, three or four times a day.

Don't ignore your weight: Keeping yourself at a healthy weight reduces the stress on your knees.  If you are overweight, you don't have to lose a lot, small changes make a big difference.

Do use "RICE" Rest, ice, compression and elevation. Rest your knee, apply ice, wear a compressive bandage and keep your knee elevated.

Don't wear shoes that make the pain worse: Wear cushioned insoles to help reduce stress on your knees.

Do get advice from an expert: See your doctor as soon as you experience pain to prevent further damage.