How do I treat a sprained knee?
Feb.05, 2010 in
Knee Braces
Does anyone know how I can quickly recover from my sprained knee? I got it when I was running the hurdles and I hit my knee off of a hurdle. Now its hard to walk and it hurts whenever I try to bend it so I have to keep my leg straight. How often should use ice on my knee? And does a knee brace help?
Please help. Thanks.
February 5th, 2010 at 1:28 pm
Strains are injuries that affect muscles or tendons, thick bands that attach muscles to bones. They occur in response to a quick tear, twist, or pull of the muscle. Strains are an acute type of injury that results from overstretching or over contraction. Pain, weakness, and muscle spasms are common symptoms experienced after a strain occurs.
Sprains are injuries that affect ligaments, thick bands of cartilage that attach bone to bone. They occur in response to a stretch or tear of a ligament. Sprains are an acute type of injury that results from trauma such as a fall or outside force that displaces the surrounding joint from its normal alignment. Sprains can range from a mild ligamentous stretch to a complete tear. Bruising, swelling, instability, and painful movement are common symptoms experienced after a sprain occurs.
RICE is the acronym used for Rest, Ice, Compression, and Elevation. It is used as the best initial treatment of soft tissue injuries such as sprains, strains, and contusions. The combination of RICE helps reduce inflammation that occurs after acute injury. It is important to remember that the earlier this treatment is put into place, the more effective it is.
Rest: Rest and protect the injured area. If it hurts to bear weight on the injury, use crutches, or a cane.
Ice: Apply ice to the injury. The cold will reduce swelling and pain at the injured site. This step should be done as soon as possible. Apply the frozen object to the area for 20 minutes three times a day for the first 48 hours.
Compression: Compress the injured site. This will decreases swelling of the injured region. Although the wrap should be snug, make sure it is not too tight as this can cause numbness, tingling, or increased pain.
Elevation: Elevate the injured area above the level of the heart as much as possible. This technique will also assist in reducing the amount of swelling to the injured site.
Once the pain and swelling are eliminated, you should start gradual range of motion exercises but not to the point of pain. Each day your range of motion will increase slightly. Continue until you have complete range of motion. Than start gentle strengthening exercises to re-build the strength in the knee.
The stiffness will go away over time.
Good Luck
February 5th, 2010 at 1:28 pm
You don’t need a knee brace. Just keep ice on it whenever your resting like watching TV or somthing. You want to stop the swelling. Keep trying to bend your knee slowly at a time, so your body can heal without straightening your knee. Keep trying that and if you can’t do anything else, see a doctor.