Resting won’t just help with the look of the bruise, swelling, and pain, but continuing to use your knee after it’s hurt may cause even more damage to your knee. This, in turn, may mean an even longer recovery time.
Lying on a couch with your injured leg propped up on the arm of the couch is a great method to use to elevate your knee.
Ice packs or other frozen items (such as a bag of peas or corn) can work as well. Just be sure to wrap them in a towel before putting them on your knee. You may want to continue to use ice for a couple of days after your bruise becomes visible. [6] X Research source
Clean the cuts or scrapes on your knee with warm water and soap. Dry the area by blotting it with a clean towel. And then put on a bandage, if needed.
Compression bandages can be found in a typical first aid kit. You can also purchase compression or elastic bandages at your local drug store or pharmacy.
Acetaminophen, or Tylenol, can be used for pain and ibuprofen, or Advil, can be used to reduce swelling. [10] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source If the pain persists or becomes unbearable, you should make an appointment with your doctor or go to the emergency room to have your knee x-rayed and evaluated.
While your knee heals, avoid activities like running or playing sports. If an activity causes your knee to feel painful, it’s a good sign that you should stop doing that activity until you can do so without pain.
If you need to use crutches, it means your doctor doesn’t want you to use your knee or leg at all for a certain period of time. Use the brace or crutches based on instructions of your doctor.
Squats, hamstring curls and stretches, calf raises and stretches, leg lifts, lunges, quadriceps stretches, and figure 4 stretches can all help stretch your knee before activity.
Heat can be applied using a heating pad on a low setting or using a cloth or towel soaked in warm water. Use heat for only 15 to 20 minutes at a time. [15] X Trustworthy Source Arthritis Foundation Main organization devoted to arthritis support and education Go to source
There are a number of ways you can find a physical therapist in your area. You can ask your doctor for a referral/recommendation or you can do an internet search for physical therapists in your area. State/provincial and federal physical therapy associations often have lists of licensed physical therapists by area that can be searched online.
If you’re seeing a physical therapist, follow their instructions as to what activities to perform, for how long, and when.
