Knee Problems and Injuries

by Healthwise:

Home Treatment

Home treatment may help relieve pain, swelling, and stiffness.

• Rest and protect an injured or sore area. Stop, change, or take a break from any activity that may be causing your pain or soreness. When resting, place a small pillow under your knee.
• Ice will reduce pain and swelling. Apply ice or cold packs immediately to prevent or minimize swelling. Apply the ice or cold pack for 10 to 20 minutes, 3 or more times a day.
  • For the first 48 hours after an injury, avoid things that might increase swelling, such as hot showers, hot tubs, hot packs, or alcoholic beverages.
  • After 48 to 72 hours, if swelling is gone, apply heat and begin gentle exercise with the aid of moist heat to help restore and maintain flexibility. Some experts recommend alternating between heat and cold treatments.
• Compression, or wrapping the injured or sore area with an elastic bandage (such as an Ace wrap), will help decrease swelling.
  • Don’t wrap it too tightly, since this can cause more swelling below the affected area. Loosen the bandage if it gets too tight. Signs that the bandage is too tight include numbness, tingling, increased pain, coolness, or swelling in the area below the bandage.
  • Don’t expect the bandage to protect or stabilize a knee injury.
  • Talk to your doctor if you think you need to use a wrap for longer than 48 to 72 hours; a more serious problem may be present.
• Elevate the injured or sore area on pillows while applying ice and anytime you are sitting or lying down. Try to keep the area at or above the level of your heart to help minimize swelling.
• Reduce stress on your sore knee (until you can get advice from your doctor):
  • Use a cane or crutch in the hand opposite your painful knee.
  • Use two crutches, keeping weight off the leg with the sore knee. You can get canes or crutches from most pharmacies. Crutches are recommended if a cane causes you to walk with a limp.
• Gently massage or rub the area to relieve pain and encourage blood flow. Do not massage the injured area if it causes pain.
• Try the following exercises to maintain flexibility:
  • Hamstring stretch
  • Knee-to-chest exercise
• Avoid high-impact exercise, such as running, skiing, snowboarding, or playing tennis, until your knee is no longer painful or swollen.

Do not smoke. Smoking slows healing because it decreases blood supply and delays tissue repair. For more information, see the topic Quitting Smoking.

 

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