The Dos and Don’ts of Knee Pain!

Knee pain can come in many shapes and sizes and is one of the leading causes for visiting your physiotherapist. Although there are a variety of reasons that your knees may be more bothersome than usual, here are a couple of Dos and Don’ts in helping you manage your knee pain.


  • Try to incorporate some low stress and low impact exercise into your daily routine. This may include easy to perform stretches and strengthening exercises. This will assist in keeping your muscles strong and stable to prevent re-injury.
      • Think indoor walking or cycling, calf raises or stretches, quads and hamstring stretching
  • Choose supportive shoes! Unsupportive shoes may lead to altered gait (walking) mechanics which can add stress to an already irritable joint. Reach for shoes that have a soft, cushioned insole and that are relatively stable.


  • Overdo it! When dealing with knee pain (or any injury) it is always a good rule of thumb to not push into pain. This might mean incorporating more breaks into your usual routine or discontinuing an exercise until you talk to your physiotherapist.
  • Stay in the same position for too long. Sitting in the same position for a prolonged period can place added stress to your kneecap and knee joint. Inflammation settles in without the pump provided by movement. Next time you are sitting, try to move as frequently as possible or at least stretch your legs out in front of you.


Posted by: Reagan Niemeyer


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