How to Stay Active Despite Knee Pain

Knee pain is a common complaint. It may result from arthritis, normal wear and tear, overuse, injury, tendinitis, bursitis, ligament sprains, muscle strains, or patellar tracking issues, among other things.

At Advocate Integrated Medicine (AIM) in Johnson City, Tennessee, we treat knee pain with a comprehensive, integrated approach that helps you stay active despite the pain. The first step is to diagnose the cause of your pain, so we know how to treat it. Then, we develop a personalized plan to help keep you moving.

Knee pain treatments

Our team of rehabilitation experts, led by doctors Cindy Dunne and Tim Dunne, may administer hot or cold therapy, electrical nerve stimulation, chiropractic adjustments, or soft tissue therapy. We may also provide regenerative medicine – a minimally invasive treatment that repairs and replaces damaged tissue – or platelet-rich plasma (PRP) injections. PRP uses platelets from your own blood to speed up the healing process.


Rehabilitation is key to keeping you active with knee pain. We’ll teach you exercises that can easily be done in our office or at home with your own body weight, dumbbells, and resistance bands. We’ll also show you some key stretches. By following our recommendations, you’ll stabilize your knee structure, gain strength in your quadriceps and hamstrings – the muscles in the front and back of your thighs that support the knee – and have better range of motion and flexibility.

The importance of exercise

When your knee hurts, probably the last thing you want to do is exercise, but it’s an integral part of your recovery. Unless your injury requires surgery and downtime, you should be doing low-impact activities like walking, swimming, or, better yet, walking in a pool. Water takes the stress off your knees so you won’t have as much pain.

Avoid high-impact exercises like running, tennis, basketball, and soccer. The sudden starts and stops and side-to-side motion may cause further damage to your knee and more pain as a result. If you’re confused about which kinds of exercises are best for your knee injury, just let us know so we can guide you through it.

Weight loss

If you’re overweight, consider shedding pounds to take the pressure off your knees and to improve your overall health. Each pound of extra weight puts four pounds of pressure on your knees. That means if you lose 10 pounds, you’re removing 40 pounds of pressure. Losing weight will also improve your cardiac health and reduce the risk of stroke and diabetes.

We’re passionate about helping our patients remain active even if they’re suffering from knee pain. We’ll devise an appropriate rehabilitation plan based on your unique needs that will help you do everyday activities with less pain, improving your quality of life. To book an appointment with one of our integrative health specialists, give us a call at 423-212-6367 or use our convenient online booking tool.

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