A knee bruise is a mild form of knee strain, which is one of the lesser categories of knee injuries. Most knee bruises are quick and easy to heal; however, exercises are usually the last thing you should do to help a bruised knee. Rest is almost always the best solution.
Cause & Symptoms
Like bruises on other parts of the body, a knee bruise can occur when you fall on your knee or when it comes in contact with a hard surface or blunt object. Bruises occur when the impact crushes internal muscle fibers and connective tissue, but doesn't break the skin. Symptoms include swelling, stiffness, pain and redness in the knee. See a doctor right away if you can't bear weight on your knee or notice a limited range of motion.
Treatment
Most minor bruises heal well on their own, with some help from the R.I.C.E. formula. Give your knee as much rest as possible, taking a few days off from physical activity; use ice or a cold pack on your knee several times a day; wrap the knee in a soft bandage to provide compression; and elevate the knee above the heart when possible. Ibuprofen and other anti-inflammatory medications can provide pain relief.
Exercises
For most minor knee bruises, rest is the best way to heal; the muscle fibers and connective tissue need time to repair themselves, and exercise will exacerbate the problem. In these cases, simply take a few days off of your workouts and slowly ease back into your normal routine. For more serious knee injuries, some of which also cause knee bruising, your doctor may refer you to a physical therapist for rehabilitation treatment. A knee rehab program might include walking, knee bends, and range-of-motion or flexibility exercises as directed by the therapist.
Prevention
Wear knee pads if you play a sport that involves a lot of knee contact, such as soccer or volleyball. Learn and use the proper form for whatever activity you participate in; bad form in everything from running to yoga can cause injuries. You can also reduce strain on your knees by maintaining a healthy weight and by including low-impact activities in your exercise regimen.
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