The Best Treatments For a Knee Injury
Knee injuries can hold you back from participating in the activities you enjoy. However, if treated properly, you can quickly bounce back from most mild to moderate knee injuries.
The knee is also fairly easy to injure. It’s a very commonly used joint and there are many different structures that can be damaged. Usually, the knee joint is injured through direct blows, such as during sports, or from bending or twisting forces. After an injury has occurred, you may notice pain, swelling, tenderness or discolouration.
Equally important is assessing above and below the knee at the hip and ankle. The knee is made of 2 bones that come down from the hip (the femur) and up from the ankle (the tibia). If the ankle or hip are faulty, the knee can be more of a victim than the villain. Proper assessment is key!
So, what can you do when you experience a knee injury?
Treating Your Knee Injury
Many mild knee injuries can be treated at home with proper rest and care. By following the advice below, you can ensure you make a smooth and quick recovery. These treatment methods can also help prevent knee injuries from recurring in the future.
1. Use R.I.C.E.
If you’ve sprained or strained your knee, R.I.C.E is your go-to first line of treatment. R.I.C.E stands for Rest, Ice, Compress and Elevate.
Right after your knee injury happens, find a way to elevate your knee, such as using a pillow. Apply an ice pack and a compression wrap. Then, take it easy. Give your joint the time it needs to heal properly before you head back out onto the field or back to your regular activities.
2. Heat and Cold Therapy
Some may prefer heat to ice. Listen to your body and do what feels best for you. You can also choose to alternate between hot and cold devices, which can help reduce pain and inflammation.
Yet, cold therapy or ice should be used within the first day or two of injury. Furthermore, it’s important that you place a cloth or towel between your skin and any hot or cold device. Aim to ice or apply heat for up to 20 minutes at a time, with at least 45 minutes in-between applications.
3. Maintain a Healthy Weight
If you experience knee injuries or pain frequently, it may help to look into weight management practices as part of your treatment. Excess weight can place pressure on the knees, which can lead to osteoarthritis and other issues.
Strength training is an excellent way to help support the knee joint. By improving the strength of the muscles around the knee, such as the calf, quadriceps, and hamstrings, you’re less likely to experience injury or pain. Once the initial pain has subsided, you can usually begin gentle strengthening exercises, such as walls squats and leg lifts.
Acupuncture involves tiny needles inserted at set acupuncture points. It can help relieve pain and accelerate healing. And it can be a very useful course of treatment for knee and similar injuries.
Not sure what to do in terms of exercise? Seeing a physiotherapist can help! A physio shows you what exercises to do and how to do them. They also perform manual therapy and massage techniques that can accelerate healing and help you make a full and quick recovery.
At your initial assessment, your physio will do a thorough examination and determine a treatment plan suitable to you, your situation, and your needs.
ADM Ottawa Physio: Your Knee Injury Experts
ADM Ottawa Physiotherapy has a passionate team of physiotherapists, acupuncturists and dietitians. With our combined expertise, we can help you every step of the way. Whether you’ve recently experienced a knee injury or have persistent pain that just won’t quit, we’re here for you. To learn more about how we can help, contact us today.
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8 Highly Effective Ways To Alleviate Knee Pain
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