Do and Don’ts for Knee Pain

A knee injury can put you on bed rest, but you can get recovered if you know what to do and what to avoid. Knee pain is a common complaint that we often hear from adults, even young adults. 

Having accidents or knee pain for a long time can interfere with your daily activities. 

In this article, you will find what you should do and what to avoid knee pain. 

Do Some Exercise

Studies reveal that exercise helps to strengthen your muscles and joints. You should learn about cardio exercises that lead to increased flexibility and provide support to your knee. When I had knee pain, my physical therapist suggested following weight training and stretching practices. It helped me a lot to strengthen my weak muscles, and I was able to run again on my feet. 

Experts from the family hospital of Lahore also believe that stationary cycling, water aerobics, and swimming are good choices for cardio. If you have a stiffness problem, tai chi will be a good fit for you. 

Don’t Take Risk of getting injured Again 

An injury over an injury can be a nightmare for you and may put you on bed rest for a long time. You should be very careful when you walk or go somewhere when you already have knee pain. Make sure about your home and floor cleanliness and use a sturdy ladder or a footstool if you want to pick something from a high shelf. 

Do Follow the Rule of RICE 

RICE is not what you are thinking, but it is a rule that says rest, ice, compression, and elevation. Well, it is the most popular way to relieve the pain of the knee from a minor injury. You can help yourself by resting, using some ice to reduce the inflammation, wearing a compression bandage, and maintaining your knee elevated. 

Don’t lay on the bed too much 

When you have knee pain or an injury, you should not stick to your bed. Researchers say that resting can weaken your muscles. It may worsen your knee or joints pain when sticking to your bed. You should visit your physical therapist to make sure what body posture is good to avoid knee pain and how much you should rest. 

Don’t Gain Extra Weight

Being overweight can put you at high risk of developing many potential health diseases. You should think twice when you eat something. Ensure that you eat easy-to-digest food and do some physical activity to move your body. When you are overweight, there will be a lot of pressure on your knee. So, make sure that you have a diet plan that helps you not gain extra pounds. 

Do Use A Walking Aid

When you use a cane or a crutch, it takes the stress off your knee. Be confident while using a walking aid because it helps you stay stable and provide your knee support. 

Don’t Stress your Joints

Many people think that high-impact exercises can increase knee pain. Make sure that you do not put extra pressure on your knee. Avoid swimming, running, etc., because such exercises can put pressure on your knees. You might experience an injury if you keep going with such high-impact exercises. 

Do Follow the Temperature Zone

People often avoid the early hours of injury. First, you should use a cold pack to reduce swelling and pain. Apply this pack at least for 15 to 20 minutes and use an ice pack wrapping in a towel. The next step is to take a warm bath for 15 to 20 minutes. You should learn how to play with the temperature to ease your pain as it is a fast recovery tip. 


Experts people must visit the doctor to make sure about the injury. It might be possible that it needs medical treatment, and you are following home treatments. Medical checkup prevents more damage. 

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