Swollen knees result from a number of a conditions, including dislocation, torn ligaments and iliotibial band syndrome. The fastest way to rehabilitate them begins with the R.I.C.E. method. The acronym stands for rest, ice, compression and elevation. The method will reduce swelling fast and get you ready for rehabilitation. Rehabbing swollen knees quickly requires strengthening exercises that focus on the muscles that support the knees, namely the quadriceps, hamstrings and hip abductors.
Reduce Swelling
Step 1
Wrap the swollen knee in a flexible knee brace or bandage.
Step 2
Rest and elevate the knee on several pillows.
Step 3
Apply flexible ice packs to the knee for 20 minutes at a time every four hours.
Step 4
Take anti-inflammatory medication such as ibuprofen, if it is prescribed by a doctor.
Step 5
Ask your doctor for a cortisone shot if the swelling does not subside in two days.
Strengthening Quadriceps
Step 1
Lie on the floor facing the ceiling.
Step 2
Prop yourself up on your arms and bend your left leg.
Step 3
Straighten your right leg, squeeze your right thigh muscles and lift the leg off the floor a few inches.
Step 4
Hold the position for a count of three, then return your leg to the ground.
Step 5
Repeat the exercise on the other leg. Do two sets of 10 repetitions.
Strengthening Hamstrings
Step 1
Stand behind a chair with your legs together.
Step 2
Hold onto the chair and lift your right foot off the floor so that your shin is parallel to the floor.
Step 3
Hold the position for three seconds, then lower your leg.
Step 4
Repeat the exercise on the other leg.
Step 5
Do two sets of 10 repetitions on each leg.
Hip Abductor Strengthening
Step 1
Sit in a chair and place a medium-size ball between your knees.
Step 2
Squeeze your knees together as hard as you can for 10 seconds.
Step 3
Release your knees and rest for five seconds.
Step 4
Do two sets of 10 knee squeezes.
Tips and Warnings
- While the R.I.C.E. method and strengthening exercises are the fastest way to rehabilitate swollen knees, the muscles that support the knees must be stretched on a regular basis. Stretching quadriceps, hamstrings and hip abductors will keep the muscles long and flexible and protect them against injury.
Things You'll Need
- Pillow
- Flexible ice pack
- Anti-inflammatory medication
- Flexible knee brace or bandage
- Chair
- Medium-size ball
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