How do I avoid the pain cycle?

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In the past I've noticed that if I get an injury somewhere the pain triggers the fibromyalgia pain cycle, which is then hard to interrupt. I've sprained my knee - I don't really know how - and I really don't want to be dealing with the fibro pain all over me. I'm already tired of sitting. My doctor says to give my knee rest and ice. I'm to ice it for fifteen minutes every two hours. That has me doing a lot of sitting, which also isn't all that good for either the fibro or the arthritis. I'm taking anti-inflamatory for the knee and for arthritis. I'm not a very patient patient, I'm afraid. I've got things to do!!!! :-(