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Osteoarthritis Health Center

11 Knee Pain Dos and Don’ts

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There are many things you can do to help knee pain, whether it's due to a recent injury or arthritis you've had for years. 

Follow these 11 dos and don’ts to help your knees feel their best.

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Don’t rest too much. Too much rest can weaken your muscles, which can worsen joint pain. Find an exercise program that is safe for your knees and stick with it. If you're not sure which motions are safe or how much you can do, talk with your doctor or a physical therapist. 

Do exercise. Cardio exercises strengthen the muscles that support your knee and increase flexibility. Weight training and stretching do, too. For cardio, some good choices include walking, swimming and water aerobics, stationary cycling and elliptical machines. Tai chi may also help ease stiffness and improve balance.

Don’t risk a fall. A painful or unstable knee can make a fall more likely, which can cause further knee damage. Curb your risk of falling by making sure your home is well lit, using handrails on staircases, and using a sturdy ladder or foot stool if you need to reach something from a high shelf.

Do use "RICE." Rest, ice, compression, and elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage, and keep your knee elevated.  

Don't overlook your weight. If you're overweight, losing weight reduces the stress on your knee. You don’t even need to get to your "ideal" weight. Smaller changes still make a difference.

Don't be shy about using a walking aid.  A crutch or cane can take the stress off your knee. Knee splints and braces can also help you stay stable.

Do consider acupuncture. This form of traditional Chinese medicine, which involves inserting fine needles at certain points on the body, is widely used to relieve many types of pain and may be useful for knee pain.

Don't let your shoes make matters worse. Cushioned insoles can reduce stress on your knees. For knee osteoarthritis, doctors often recommend special insoles that you put in your shoe. To find the appropriate insole, speak with your doctor or a physical therapist.

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