1. Follow the RICE Method of Treatment
The RICE method includes rest, ice, compression and elevation. After injuring your knee, immediately stop activity and rest. Implement ice, compression and elevation to help reduce the swelling that will likely occur after your knee injury.
Apply an ice pack to the area for no more than 10 to15 minutes at a time. Frost burn or skin irritation may result from keeping ice on for longer periods of time. Experts often recommend using an ice pack for 10 to 15 minutes every three to four hours for two to three days or until the pain is eliminated.
Compress the knee by wrapping the knee joint with an elastic bandage. Compression will help reduce blood flow and swelling to the knee. Elevation may be achieved by placing a pillow under the leg or by propping your foot on a chair or table. Continue elevating your injured leg until the swelling is gone, especially after activity.
Crutches may be needed to avoid bearing weight on the injured joint. The duration of the RICE method varies from one to two days to multiple days depending on the severity of injury. If you are unable to bear weight on your injured leg, seek treatment from a physician.
2. Strengthen and Stretch
In the case of a sprained knee, surgery is generally not required. Stretching and strengthening, however, are essential components of your recovery. Early on, begin using a stationary bike to promote range of motion. You may increase the seat height of the bike to avoid pain during bending and reduce the resistance to avoid excessive stress on your joint. Over time, you may lower the seat height and raise resistance levels.
To strengthen the muscles on the front and the back of your thigh, perform both straight leg raises and hamstrings curls:
Straight Leg Raise
Begin lying on your back with your uninjured leg bent and injured leg out straight in front of you. Tighten the muscle on the top of your injured leg and raise that leg 12 inches off the floor. Keep the thigh muscle tight throughout the movement and maintain a straight leg. Slowly lower your leg back down. Repeat three sets of 10 to 15 repetitions per day.
Hamstrings Curls
Begin standing with feet hip width apart. Hold onto a counter as needed for balance. Bend your injured knee by moving your heel toward your buttock. Make sure the thigh of your injured leg stays parallel to the opposite leg throughout the movement. Repeat 10 to 15 curls three times per day.
Once your knee pain is minimal and the above exercises become easy, add in brisk walking, stair climbing, jogging or advanced strengthening exercises, as tolerated.
3. Prevent Injury Reoccurrence
Avoid the recurrence of a knee sprain by maintaining strong quadriceps and hamstrings muscles, as well as overall lower extremity flexibility. If you participate in higher level recreational activities or sports, seek the advice of a physical therapist to design a thorough recovery and maintenance program tailored to your needs.
4.
