In the U.S., the second most common cause of chronic pain, which has led to almost 4 million primary care visits, is knee pain. It is also reported to have affected approximately one-third of America's population at some point in their lives. Therefore, it is undeniably a condition that affects the quality of life regardless of whether one has sustained an acute injury or is experiencing chronic knee pain.

With so many conditions that can lead to knee joint pain, including regular wear and tear, any injury or pain to any muscle or ligament can affect the knee's functionality. Luckily, medicine doesn't have to be the only answer to knee joint pain relief. Some lifestyle changes will effectively help you with pain relief before you seek other options. Read on to find out these options.

The Do's

1. Do Have a Workout Routine

Engaging in regular exercises that focus on flexibility and strength can be helpful with knee joint pain relief. Look for low-impact cardio activities like walking, water aerobics, or swimming.

Also, mild weight training helps to increase endurance and improve your knees' range of motion.

Additionally, stretches like yoga and Tai Chi are also a great strategy to combat stiffness. Remember to consult a physical therapist if you can't come up with the right exercise program.

2. Do Try the RICE Strategy

This acronym stands for a strategy that is most effective on acute injury or arthritis flare-ups. It eases pain and reduces inflammation. What it entails:

• Rest for a few days after an injury to heal and to avoid further damage caused by strain
• Ice your knee joint to numb pain caused by inflammation and prevent the formation of scar tissue.
• Compress gently on the injured part with an elastic bandage to decrease swelling.
• Elevate your leg above the level of your heart to reduce swelling and prevent fluid build-up

3. Do Try Acupuncture

This ancient practice of Chinese traditional medicine involves penetrating the skin on specific body parts to stimulate them and alleviate pain. Try it on your knee injury to curb pain and swelling and to encourage joint mobility.

4. Do Manage Your Weight

Being overweight strains your knee joints, and it raises the chances of pain and injuries. Manage your weight by eating healthy foods and setting and working on reasonable weight loss goals. Also, consult your physician before you embark on any nutritional or physical activity.

5. Do Have Your Condition Evaluated by a Professional

Talk to your doctor in case you start experiencing knee pain or injuries. A thorough medical exam will determine if you need a treatment plan or physical activity. Also, recommendations from a professional will help prevent further injury.

The Don'ts

1. Don't Overdo Your Rest

Even though you need to rest for the pain to subside, do not overdo it. Too much inactivity weakens your muscles, and it can lead to more pain. Talk to a professional who can help you with the ideal workout program that is gentle and effective.

2. Don't Overlook Your Safety

With an injured leg, you are exposed to the risk of falling, slipping, and tripping. These risks increase the chances of further damage to your knee, and therefore they should be avoided.

Ensure that you remove clutter on the floors, you have adequate lighting, and that you use walking aids if need be to avoid accidents. Walking aids will not only help with stability but also take some weight off the injured knee.

3. Don't Strain Your Injured Knee

While you need to stay active to promote healing, some high-impact activities like jumping or running will do more harm than good. Avoid strenuous activities that add stress to your injured knee.

4. Don't Wear Uncomfortable Shoes

The shoes you wear determine how you comfortably carry your weight and your overall safety. While shoes with good thread reduce the chances of slips, cushioned insoles reduce the impact while walking. Also, consider low-heeled shoes to avoid overstressing your injured knee.

5. Don't Forgo a Good Stretch

An injured knee tends to get tight, which leads to pain. Regular stretches will help take that pressure off. You, however, need a professional to guide you through simple stretches that will ease your pain.

Why Do You Need To Have Your Knee Checked by a Professional?

If you are dealing with chronic pain and looking for complementary measures, these do's and don'ts will be a lifesaver. However, if it's your first time experiencing this pain, you need to consult a qualified doctor to evaluate and guide you through its management. This way, you'll avoid the risks of adding more to the damage, and you'll know what behavioral change will help you.