Home Treatment For Knee Problems and Injuries

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 Hamstring stretch in doorway

• Lie on your back in a doorway, with one leg through the open door.

• Slide your leg up the wall to straighten your knee. You should feel a gentle stretch down the back of your leg. Hold the stretch for at least 1 minute. As the days go by, add a little more time until you can relax and let these muscles stretch for as much as 6 minutes for each leg.
  • Do not arch your back.
  • Do not bend either knee.
  • Keep one heel touching the floor and the other heel touching the wall. Do not point your toes.
• Repeat with your other leg.
• Do 2 to 4 times for each leg.

If you do not have a place to do this exercise in a doorway, there is another way to do it:

• Lie on your back and bend the knee of the leg you want to stretch.
• Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
• Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. It is hard to hold this stretch with a towel for a long time, but hold the stretch for at least 15 to 30 seconds. One minute or more is even better.
• Repeat with your other leg.
• Do 2 to 4 times for each leg.

 Knee-to-chest exercise

•  

Do not do the knee-to-chest exercise if it causes or increases back or leg pain.

• Lie on your back with your knees bent and your feet flat on the floor.
• Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back). Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds.
• Relax and lower the knee to the starting position. Repeat with the other leg.
• Repeat 2 to 4 times with each leg.
• To get more stretch, put your other leg flat on the floor while pulling your knee to your chest.
• Avoid high-impact exercise, such as running, skiing, snowboarding, or playing tennis, until your knee is no longer painful or swollen.

Medicine you can buy without a prescription

Try a nonprescription medicine to help treat your fever or pain:

Acetaminophen, such as Tylenol Note: Do not use a nonsteroidal anti-inflammatory medicine, such as ibuprofen or aspirin, for the first 24 hours after an injury. Using these medicines may increase the time it takes your blood to clot and cause more severe bruising from bleeding under the skin. Nonsteroidal anti-inflammatory drugs (NSAIDs): Ibuprofen, such as Advil or Motrin Naproxen, such as Aleve or Naprosyn Aspirin (also a nonsteroidal anti-inflammatory drug), such as Bayer or Bufferin Talk to your child?s doctor before switching back and forth between doses of acetaminophen and ibuprofen. When you switch between two medicines, there is a chance your child will get too much medicine.

Safety tips

Be sure to follow these safety tips when you use a nonprescription medicine:

Carefully read and follow all directions on the medicine bottle and box. Do not take more than the recommended dose. Do not take a medicine if you have had an allergic reaction to it in the past. If you have been told to avoid a medicine, call your doctor before you take it. If you are or could be pregnant, do not take any medicine other than acetaminophen unless your doctor has told you to. Do not give aspirin to anyone younger than age 20 unless your doctor tells you to.

Symptoms to watch for during home treatment
Call your doctor if any of the following occur during home treatment:

• Signs of infection develop.
• Numbness, tingling, or weakness develops.
• Your knee, lower leg, or foot becomes pale or cool or looks blue.
• Symptoms do not improve with home treatment.
• Symptoms become more severe or frequent.