Your knee is the body’s largest joint, and because it bears your full body weight as you walk, bend, twist, jump and run, it must withstand a lot of wear and tear. Not surprisingly, you can develop a variety of pain and swelling in the knee from overusing — or overloading — your knees. Pain, swelling, stiffness and “water” on the knee are common symptoms.
Temporary relief from knee pain can be achieved using a combination of rest and ice. The following methods may provide a respite and give your knee a chance to heal. (If your pain returns, see your doctor! Knee pain can indicate serious conditions that need to be addressed by your physician.)
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Rest and ice are two components of the popular “R.I.C.E.” treatment for sports injuries: Rest your knee, Ice it,
Compress it with a bandage, and Elevate it, until swelling subsides. The R.I.C.E. treatment may be appropriate if you have:
- Pain on one or both sides of your knee
- Pain that is not unbearable, but a dull pain or a deep ache
- Mild swelling around your knee
- Pain that is relieved — to some extent — by massaging the area
The most important part of treating a knee injury is resting your knee. Of course, it’s important to get off your feet as soon as possible to ease knee pain. If at all possible, take all weight off your strained knee for an entire day. When walking is necessary, walk slowly, being gentle when you put weight on the knee. It’s also important to elevate the knee above the heart level if possible. To achieve this, you can use bed pillows, or specially made products to keep the legs comfortable. Do not exercise in any way that twists, turns, requires weight bearing, or in any way stresses the knee joint. It’s best if you do not resume exercises that require your knees until you have healed completely. (Once you’ve recovered, you may want to add exercises and stretches to strengthen and stretch your ligaments, tendons and muscles around that knee to your regular fitness routine.) If you must exercise, try a low-impact workout like swimming. The water will help support your body weight and provide enough resistance to ensure a whole body workout. If the rest is working, swelling around the knee should decrease and any pain should subside. Once the pain is greatly reduced, begin common, slow movements like walking. Applying ice to your knee is the best immediate treatment for injuries because it reduces both swelling and pain. The cold causes blood vessels to constrict (get smaller) which helps decrease inflammation—better known as swelling and pain. There are a few methods you can use to ice down your knee Be sure to cover the ice with a towel to protect your skin, and apply it 20-minutes at a time directly to the knee, focusing on the painful area. Be sure to give the skin and joint a 10- to 20-minute break before you apply the ice again. Do not sleep on the ice pack because you can get frostbite. You should repeat this process as many times as possible while continuing to rest the knee. For more great advice about treating knee pain, download our free report: 5 Keys to Knee Pain Relief Without SurgeryHow to ice your knee
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