Do not leave the ice pack on for more than 20 minutes, as this can cause damage to your skin and nerves. A bag of frozen veggies will also serve as an effective ice pack for your knee. In general, ice is more soothing to the area than heat, especially if there’s any swelling in the area. [2] X Expert Source David Schechter, MDFamily Medicine Practitioner Expert Interview. 15 July 2020. Alternate warm and cold therapy throughout the day. Try applying a cold compress for 10 minutes, then following it with a warm compress for 10 minutes.
Elevating your knee throughout the day will also be helpful. If you have an adjustable bed frame, adjust it to elevate both your knees at the same time.
You don’t have to keep your legs completely straight—that would feel unnatural and probably uncomfortable. [4] X Expert Source David Schechter, MDFamily Medicine Practitioner Expert Interview. 15 July 2020. You can also purchase a memory foam knee pillow online to support your knees during the night. [5] X Research source
NSAID drugs include ibuprofen, naproxen, and diclofenac. Follow the specific dosage directions, and talk to your doctor about how long you should use NSAIDs. These drugs are intended for short-term use, not for treating chronic knee pain. Your doctor may advise against taking NSAIDs if you are pregnant, have had stomach ulcers, have heart, liver, or kidney problems, or are taking other medications that may interact with them. NSAIDs may cause indigestion, headaches, dizziness, drowsiness, or allergic reactions. If you are already taking NSAID medication and find it ineffective, try switching to one with a slow-release or “12-hour” dose.
Apply the topical analgesic as directed by your doctor or pharmacist, 2-4 times a day. Don’t combine oral and topical NSAIDs without your doctor’s specific approval. Topical analgesics may cause redness, itching, and other skin irritation.
Find more information about supplements on the National Institutes of Health website at https://medlineplus. gov/druginfo/herb_All. html.
Follow your doctor’s advice for healing time and safe activities while your knee is injured. If your knee is locking, giving out, or swelling substantially, see your doctor right away. If it’s more of a minor aggravation, you might wait a couple of days to see if it improves on its own. [10] X Expert Source David Schechter, MDFamily Medicine Practitioner Expert Interview. 15 July 2020.
The chair squat, which is essentially a basic squat performed while holding the back of a chair for support. Calf raises Hip raises, where you lie flat on your back, raise your hips off the ground and then bring them back down slowly. Raising a straightened leg while sitting or lying down.
Fish containing omega-3 fatty acids, such as salmon and tuna Fiber-rich green vegetables like kale, spinach, and broccoli Antioxidant-rich berries like blackberries, strawberries, and blueberries Extra virgin olive oil, which contains heart-healthy fat Beans such as pinto beans, kidney beans, or garbanzo beans, which are rich in fiber, protein, folic acid, and minerals
