12 Knee Pain Dos and Don’ts

Knee pain can be a debilitating condition, affecting your ability to perform everyday activities and enjoy life. Whether your knee pain is due to an injury, arthritis, or overuse, managing it effectively is crucial. Here, we provide a comprehensive guide on the dos and dont’s of knee pain management, offering practical advice to help you reduce discomfort and improve your knee health.

The Dos of Knee Pain Management

1. Do Exercise Regularly

Regular exercise is vital for maintaining knee health. Low-impact activities such as swimming, cycling, and walking can strengthen the muscles around your knee, improve flexibility, and reduce pain. Aim for at least 30 minutes of moderate exercise most days of the week.

2. Do Use Ice and Heat Therapy

Applying ice packs can help reduce swelling and numb pain after an injury or intense activity. Heat therapy, such as warm baths or heating pads, can soothe sore muscles and improve circulation. Use ice for acute pain and heat for chronic stiffness.

3. Do Maintain a Healthy Weight

Excess weight puts additional stress on your knee joints, exacerbating pain and increasing the risk of arthritis. Maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce knee pain.

4. Do Strengthen Your Muscles

Strong muscles around the knee, particularly the quadriceps and hamstrings, provide better support and stability to the joint. Incorporate strength training exercises, such as leg presses, squats, and step-ups, into your routine to build muscle strength.

5. Do Stretch Daily

Stretching helps maintain flexibility and reduce stiffness in your knees. Include stretches that target your hamstrings, quadriceps, and calf muscles. Gentle yoga can also be beneficial for improving flexibility and reducing knee pain.

The Don’ts of Knee Pain Management

6. Don’t Ignore the Pain

Ignoring knee pain and continuing activities that exacerbate it can lead to further damage and chronic issues. Listen to your body and take breaks or modify activities if you experience discomfort.

7. Don’t Overdo Physical Activity

While exercise is beneficial, overdoing it can lead to injuries and increased pain. If you have knee pain, avoid high-impact activities such as running or jumping. Instead, opt for low-impact exercises and gradually increase intensity.

8. Don’t Skip Warm-Ups and Cool-Downs

Skipping warm-ups and cool-downs can increase the risk of injury and muscle soreness. Always start your exercise routine with dynamic stretching and light aerobic activity to prepare your muscles and joints. Cool down with stretches to improve flexibility and reduce stiffness.

9. Don’t Rely Solely on Medications

While pain relievers can provide temporary relief, relying solely on medications without addressing the underlying causes is not a long-term solution. Medications provide temporary relief for managing pain, but for more effective long-term pain management, it’s essential to reduce medication use over time and incorporate other treatments like physical therapy and lifestyle changes.

10. Don’t Ignore Rest and Recovery

Rest and recovery are essential components of knee pain management. Overtraining can lead to injuries and prolonged pain. Ensure you get adequate rest and incorporate rest days into your exercise routine to allow your body to heal.

11. Don’t Forget to Consult a Professional

Self-diagnosing and treating knee pain without professional advice can lead to mismanagement and further complications. Consult a healthcare provider for a proper diagnosis and personalized treatment plan.

Additional Do you don't want to miss!

12. Consider the Innovative Treatment For Knee Osteoarthritis: Apos®

For knee osteoarthritis, you can consider Apos®, a revolutionary FDA-cleared, non-drug, non-invasive treatment program that involves wearing a personalized foot-worn medical device for about an hour daily during everyday activities.

How does Apos work?

  • Shifts pressure away from painful areas.
  • Retrains muscles for healthier movement
  • Treats symptoms and the underlying causes of pain

Benefits of Apos®:

  • Significant Pain Reduction: Studies show a 70% reduction in knee pain1.
  • Improved Function: Significant improvement in daily function and quality of life1.
  • Avoids or delays surgery: 87% of Apos®-Treated Patients With Knee OA Did Not Pursue Further Surgical Treatment at 5 Years2
  • Convenient: Used at home during daily activities.
  • Insurance Coverage: This is covered by many insurance plans

Apos is recommended in NICE guidelines, 70 published clinical research papers, and over 150,000 patients treated worldwide.

Contact us today to learn how Apos can help with your knee pain.


Managing knee pain involves a combination of regular exercise, proper body mechanics, weight management, and professional guidance. By following these essential dos and don’ts, you can reduce knee pain, improve joint function, and enhance your overall quality of life. Remember to consult with a healthcare provider to develop a personalized plan that addresses your specific needs and condition.

1. Reichenbach A, Felson DT, Hincapi CA, Heldner S, Butikofer L, Lenz A, da Costa BR, Bonel HM, Jones RK, Hawker GA, Juni P. Effect of Biomechanical Footwear on Knee Pain in People With Knee Osteoarthritis—the BIOTOK Randomized Clinical Trial. JAMA 2020;323(18):1802-1812. 

(3)Shema-Shiratzky S, Mor A, Elbaz A. Non-Invasive Biomechanical Intervention Leads to Low Rates of Total Knee Replacement and Reduced Utilization of Healthcare Resources among Older Adults with Chronic Knee Pain: A 5-Year Follow-Up study. Journal of Musculoskeletal Disorders and Treatment 2023, 9(1):121. DOI: 10.23937/2572-3243.1510121.

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