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How to Recover From Knee Injury: A Guide

knee injury

One minute you're walking along without a care. Next thing you know, your knee is throbbing in pain and you can't put any pressure on it.

Knee injuries happen all the time, whether they're work-related, sports-related, or purely accidental. But how you plan your recovery can make all the difference in the world.

To find out how to recover from a knee injury, make sure to keep reading!

Keep it Iced

It's one of the oldest, simplest tricks in the book. Yet it's also one of the most effective tools for treating a knee injury out there!

Placing an ice pack on your knee for 15-20 minutes should be enough to reduce swelling, as it constricts blood vessels.

With that said, make sure not to leave the ice pack on your knee for too long. Any longer than 15-20 minutes at a time can cause damage to your blood vessels, so be careful and listen to your body.

If you can't stand the cold, you can also take two ibuprofen for a similar effect.

Elevate Whenever Possible

Likewise, elevating your injured knee allows regular blood flow while keeping fluid away from the injury. As a result, you're far less likely to notice inflammation on an elevated knee.

So how elevated should you keep your injury?

As a rule of thumb, it's best to elevate your hurt knee 12-18 inches above your heart.

Stay off Your Feet as Much as Possible

If you're like most people, your immediate thought after sustaining an injury is to try and walk it off. Be careful, though, as continuing to put pressure on the injured knee can exacerbate pre-existing injuries and make dealing with a knee injury even tougher than it already is.

Stay off of the injured knee as much as you can.

Though changing up your exercise routine or work schedule is a pain, it's far less painful than recurring knee issues.

Speak With Your Doctor

If you've tried everything else and you're still suffering from knee pain, schedule an appointment with your regular physician as soon as possible.

Depending on the severity of your injury, your physician can prescribe medication to assist with pain.

A knee brace is also an option. Braces constrict certain areas of the knee and take the pressure off of certain pain points, making it easier to walk or put weight on the affected knee.

On the other hand, you may need something more serious, like physical therapy. In PT, you'll work with a specialist on stretches and exercises that rehabilitate damaged muscles and ligaments.

Most physical therapists require a referral before starting treatment, so the sooner you schedule your appointment, the sooner you'll start feeling better.

How to Recover From Knee Injury in No Time

It might take some time, but these tips on how to recover from a knee injury should get you up and move again soon enough. Remember, the longer you stay off of it and the more you ice and elevate, the better.

And don't hesitate to let your doctor know that you're struggling!

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