It doesn’t matter the origin. Knee pain is a frequent condition among people worldwide and is the most frequent problem among medical visits. Today, we want to give you ten tips to manage pain from Team Health Care Clinic, so keep reading!

Extra pounds, extra pain!

Believe it or not, there is a direct relation between your weight and knee pain. People with weight issues frequently have knee pain, and when they pay attention to this and start losing weight, they can notice pain diminution.

Keeping a healthy weight has plenty of benefits; a healthy weight varies from person to person and is calculated based on your height, age, and sex genre. If you reach a healthy weight, you can keep off problems like heart disease, cholesterol, and hormone imbalances, to name a few. There are more than 3 million people of all ages suffering from obesity or obesity according to the World Health Organization; and according to a 2011 report from the Institute of Medicine, of the roughly 100 million American adults who experience chronic joint pain, nearly 20 percent, or 20 million people, have knee pain. If you are over your ideal weight and suffering knee pain, losing some weight can help you find some relief.

Maintaining your ideal weight can help you reduce knee pressure and joint inflammation. Also, obesity can lead to general body inflammation, which means extra weight. 

Warm before moving

When practicing sports, playing professionally, or just a hobby, running, walking, you need to warm up, or it can lead to an unwanted result. Warm-up is the previous preparation for exercising. It involves slower moves and stretching to warm up your muscles, so when you work out or exercise, they are less likely to be in pain for soreness or severe impact.

Besides warming up, doing frequent exercises, meaning keeping an exercise routine as a daily habit, keeps your joints healthy. Motivate yourself to practice movement and stay fit. Physical activities that strengthen your hips, quads, calves, and ankles are also good for your knees.

Exercise like a professional

If you already have a sport or exercise routine in your daily habits, the right idea is to perfect your moves, try to be precise in your movements, don’t get injured, and avoid putting too much pressure on joints muscles. Hiring a professional to train you may be a good idea. It’s known that individuals who practice independently, with frequency, put too much weight and go beyond their physical limits, which leaves them with injury and pain. 

As we get older, we are more likely to have an injury or practice a sport. It doesn’t matter if you have been training forever or a new habit because we lose muscle as we age and are less agile.

When working out, learning the appropriate technique and getting the gear you need will give you the capacity to move and breathe better. You also need to know when to stop. If you start feeling pain, you should stop immediately and seek advice from a healthcare professional.

Strong & Flexible

The stronger your muscles, the lesser the pain you’ll feel in your knees. If you work on strengthening the muscles around your knees, you will avoid many discomforts. Practicing some simple exercises daily is enough to ensure your knees heath. On the other hand, knee flexibility is significant to live actively. According to experts, you should stretch at least once a day, ideally after a workout when your muscles are warm. 

When you are about to work out routines, you must do a pre-workout stretching to warm up the muscles you will activate in your exercising session, meaning, if you are going to run, you want to stretch the lower part of your body. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints.

Water exercises are a great option

If you have conditions like osteoporosis or Arthritis, don’t push yourself through your limits. Chronic knee pain is also a condition that can worsen if you try to exercise hard—instead, sports like swimming. Water aerobics, swimming, and lower impact activities may be a better option for you at least twice a week. 

Water exercises are an excellent option because water works as a support for a portion of your body weight and puts less pressure on your knees. Also, to workout in the water, you must use your whole body, so it counts as a complete exercise. Water exercises enhance your balance and coordination by expanding your muscles’ strength. Blood circulation is also improved with water exercise because of the water pressure in the pool. Therefore it contributes to the heart’s health and gains cardiovascular strength.

Experts know better!

If you are recently aware of your knee pain, a Chiropractor can be of much help. The sooner you visit a chiropractic office, the sooner you’ll find out what is happening with your body and avoid damage increasing.  

Knee pain and joints could be related, or it can be caused by conditions affecting the soft tissues. The severity of knee pain can vary from person to person, but the same issue is debilitating and limiting for everyone in that situation. People suffering from knee pain can find some healing with self-care measures, but it is better to find professional help for long-term relief. 

When an impact causes knee pain, it can be accompanied by significant swelling, redness, tenderness, and warmth around the joint, and in some cases, fever.

Chiropractic Care to Find Relief

Chiropractic adjustments, among their broad benefits, can help you deal with knee pain effectively. Your chiropractor can create a full plan that may include corrective exercises to make muscles and hips, knees, and ankle joints balance. Poor posture, overuse, and physical trauma may be the cause of knee pain. 

At Team Health Care Clinic, many patients report immediate relief from pain after an adjustment, and the best part is that all our treatments are meds-free. Chiropractic adjustments of the spine, hips, and knees help mobilize these joints back into proper alignment, thus relieving joint stress.

 Walking Aid

Many patients who were suffering from conditions like Arthritis deal with chronic knee pain. In these cases, using a crutch or a cane can help them walk with balance. If the pain is too intense, the ideal choice would be a crutch instead of a walking stick. Assistive devices reduce knee pressure and impact in muscles when doing daily activities, which allows you to do more and reduce the physiological impact of not keeping up with your routine.

You can get plenty of devices at a store or online, but if you have a special request or need, you can customize your walking device with the help of a professional so you can get the most benefits you can from your device.

Choose the appropriate shoes

Medication and rehabilitation are essential, but something as simple as choosing the right pair of shoes can also help you deal with chronic pain. Pressure on your knees can decrease only by selecting the right pair of shoes. 

And not only can your knees benefit from this, but your general health can also be affected. Your hips, feet, back, and neck can also be affected. Your right pair of shoes helps with alignment, and a misaligned body impacts your joints.

Shoes give you support. Ankles, knees, hips, back, and neck depend on your feet to get the correct alignment with balance and weight distribution. This is why orthotic shoes can be part of knee pain treatment to supply your body with the right support while standing and walking.

Rest Ice Compression and Elevation

After an injury, either if it is knee or ankle strain, you can relieve knee and swelling and promote healing with this technique called Rest Ice Compression and Elevation, RICE per their initials, it consists in: 

  • Rest: make a pause from any activity that causes you to pain to repose the affected area.
  • Ice: apply ice or cold pack in the affected area to decrease swelling for no more than 20 minutes at least three times a day and if after two or three days swelling is gone, apply heat to the area if it still hurts. 
  • Compression: Compression or wrapping the injured or sore area with an elastic bandage will decrease swelling but don’t do it too tight. If you feel numbness, tingling, pain increase, or cooling, you might need to lose the wrap a bit. Then if you keep feeling pain after two or three days, you should contact a healthcare professional.

Elevation: Try to keep the area above the level of your heart to minimize pain. Using pillows and applying the cold or hot compress while elevating can be more effective.


All of the previous advice and tips will help you deal with knee pain daily, but what is essential is for you to know that you don’t need to live in pain! 

Recover your health, your daily routine, and doing activities you love to do is possible if you choose the right help. 

An immense number of people worldwide have found healing for chronic pain with Chiropractic Care, and so you can!

Call us or visit us. We can provide you with healing!

Our team!

Here at Team Health Care, we have 5 chiropractic experts, each of them with their own unique gifts and abilities so we can serve any client who comes through the door.

Dr. Joe Bertsch graduated in 1990 from Northwestern College of Chiropractic. He has post-doctorate studies in Balance, Dizziness and Vestibular Disorders, Brain Based Therapies for ADD/ADHD, Asperger’s, Autism, and Depression.

Dr. Jay Bertsch graduated in 1990 from Northwestern College of Chiropractic. He has post-doctorate studies in NAET Allergy Elimination, Dizziness and Vestibular Rehabilitation, Brain and Neurotransmitters, McKenzie Neck and Lower Back Rehabilitation, Carrick Institute for Functional Neurology Interactive Metronome Home Certification

Dr. Erik Starr graduated in 2016 from the University of Western States and was awarded Board Certification as a Chiropractic Neurologist in 2018. Dr. Starr was named as a 2018 Best Chiropractor by Minnesota Monthly magazine. He has post-doctorate studies in Carrick Institute of Clinical Neuroscience and Rehabilitation, Functional Neurology Seminars, Traumatic Brain Injury, Concussions, Dizziness/Vertigo, Balance and Movement Disorders, ADD, ADHD, Autism, Asperger’s, Anxiety, Depression.

Dr. Haley Bertsch graduated in 2018 from Northwestern Health Sciences University. She also has certifications in acupuncture and nutrition as well as being certified in Webster Technique (International Chiropractic Pediatric Association).

Dr. Tim Bertsch graduated in 1984 from the Northwestern College of Chiropractic. In 2000, he was awarded Board Certification as a Clinical Internist and extensive training and experience in treating internal disorders using a functional medicine approach including applying nutrition, diet, and natural health products rather than drugs.

To learn more about our other providers and their specialties, check out our team at