The Dos and Don’ts of Knee Pain

The Dos and Don'ts of Knee Pain

When you have knee pain in Vacaville, there are many things that you can do to help it. There are also some things that you may want to avoid because it can worsen the pain even more.

Here are some dos and don'ts that you need to follow to ensure that your knees are always at their best.

1. Don't rest too much - If you're resting too much, it can cause weakness to your muscles and even worsen your joint pain. It's best to find an exercise program that could benefit your knees and once you do, you must follow through it regularly. If you're skeptical on which motions are safe or how much your limitations are, it's best to talk it through with your doctor or physical therapist before doing any of it.

2. Exercise regularly - Doing cardio exercises can help strengthen the muscles that supports your knees and increases its flexibility. Stretching and certain weight training can be beneficial as well. If you want to do some cardio, just consider some of the best choices like walking, swimming, elliptical machines, stationary cycling, and water aerobics. You can also do some tai chi because it can help improve your balance and ease the stiffness.

3. Avoid falling - Having a painful or unstable knee will make it easy for a fall to happen, which can cause further damage to your knee. Avoid any risks of falling by ensuring that your home is well lit, use handrails on staircases, and use a foot stool or sturdy ladder when you're reaching for something on a high shelf.

4. Use "RICE" - Rest, ice, compression, and elevation (RICE) is recommended for knee pain that was caused by arthritis flare or a minor injury. Make sure to give your knees some rest, apply ice to reduce the swelling, wear a compressive bandage, and put your knee in an elevated position.

5. Don't neglect your weight - If you're overweight, aim to lose a few pounds to also reduce the stress on your knees. There's no need to reach for an ideal or target weight. Achieving even some minor changes can be enough to make a difference.

6. Don't be embarrassed in using a walking aid - A cane or crutch can take away the stress from your knee. Knee braces and splints can also provide stability to your knee and body.

7. Consider acupuncture - This is a traditional Chinese medicine that uses fine needles to pierce through certain points of the body. It is a widely used technique to help relieve many forms of pain and can also help on your knee pain.

8. Don't allow your shoes to make matters worse - Using cushioned insoles are ideal in helping reduce the stress on your knees. Doctors would even recommend patients with knee osteoarthritis to use special insoles on their shoes. You can talk to your doctor or physical therapist with regard to which insole is best for you.

9. Don't jar your joints - If you're doing high-impact exercises, it can further injure your painful knees. Make sure to avoid doing jarring exercises like jumping, kickboxing, and running. Try to also avoid doing lunges and deep squats because they can worsen the pain and even promote further injury.

10. Always get expert advice - If your knee pain is new, have it checked by a doctor right away. It's important that you know what you're dealing with so that you can further avoid any more damage to your knee.

If you need some more expert advice regarding knee pain, you can ask Dr. Alex Tam of Vacaville. He's currently residing in the top chiropractic and holistic clinic in Solano county so make sure to book your appointment right away.


8:30am - 1:00pm
2:00pm - 7:00pm

9:00am - 1:00pm
2:00pm - 7:00pm

8:30am - 1:00pm
2:00pm - 7:00pm

9:00am - 1:00pm
2:00pm - 7:00pm




Absolute Integrative Physical Medicine

1490 Alamo Drive Suite B
Vacaville, CA 95687

(707) 474-5688