Knee injuries are extremely common, especially among athletes and those who engage in physical activity regularly. Due to their ubiquity, it’s essential to treat knee injuries quickly in order to avoid long-term issues with movement and prevent re-injury.
Here are five tips for treating knee injuries that you can use right away, along with more detailed information on each tip that you can use later on as needed. From age-old home remedies to innovative medical treatments administered by an orthopedic surgeon in Montreal, these tips have been proven to help with a range of common knee injuries.
So without any further ado, here are our top 5 tips:
1. Ice Therapy
When you suffer a sprain or strain, ice is your friend. Ice can reduce pain and swelling immediately after an injury occurs by slowing down blood flow and inhibiting cellular activity. Apply an ice pack to the injured area for 15-20 minutes every two hours until symptoms subside.
It’s also important to keep in mind that icing isn’t just for injuries. While many people think icing only treats post-workout soreness, it can actually be beneficial when used proactively before physical activity as well; it helps maintain the range of motion and decreases the risk of muscle tears from overuse during training sessions. So remember to stay frosty!
Compression garments may help decrease swelling, allowing tissues to heal more quickly. If you’re prone to knee injuries, purchasing a pair of compression sleeves could be a great way to treat them at home. As an added bonus, they can also help:
- Improve your circulation
- Reduce muscle fatigue and strain
- Enhance athletic performance.
When it comes to knee injuries, in particular, consider wearing compression sleeves on and off during recovery. During resting periods (e.g., while seated or sleeping), they will keep pressure on your swollen tissue—resulting in faster healing time and decreased pain levels. To take full advantage of their benefits, try wearing them while exercising as well—they can help improve endurance by keeping blood flow consistent and improving oxygen intake levels.
Heat when applied to joints, whether topically or via a heating pad, is often used to help reduce swelling and pain. Apply a heating pad to your knee for 10-15 minutes at a time, but don’t leave it on longer than 20 minutes because heat will dry out the skin and can actually make symptoms worse.
If you don’t have a heating pad handy (and they can be expensive), take a hot shower or apply moist heat by soaking in a tub of warm water. This can also reduce swelling while increasing blood flow to injured tissues. Make sure you do not apply ice directly to the skin; use an ice pack instead.
Braces are a fantastic way to treat knee injuries. The external support that braces provide can relieve some of your pain. While you should use them at all times, try leaving them off during more physical activities, so you don’t irritate your injury even further. Keep an eye on swelling as well as pain; if it either gets worse or doesn’t decrease after several weeks, see a doctor immediately.
While over-the-counter anti-inflammatory medications can provide relief, they are not a long-term solution. You should only be using them as a temporary way to get through your knee issues. In addition, these types of pills have side effects such as stomach pain and nausea, so be sure you’re aware of what you’re getting into if you choose to go that route.
If your doctor does write a prescription for anti-inflammatory medication, make sure it’s safe to take with other medicines you may already be taking (such as blood thinners or birth control). When in doubt, it’s always best to ask!