Knee pain resulting from common strains and sprains can affect anyone, even more so for those who perform repetitive knee activities such as jumping, bending, squatting, running, etc. When a person sprains, strains, or injures the knee, most Bergen County knee pain experts will recommend the application of the RICE protocol at home. RICE stands for Rest, Ice, Compression and Elevation. Here’s what you need to do to make your RICE treatment more effective.
R is for Rest
If you hurt your knee, stop or reduce your activity level for as long as you have to. Don’t exercise or perform the activity that led to the knee pain in the first place. Depending on your pain level, your physician may also recommend you avoid putting any weight on the knee while you rest. If necessary, you may use crutches or a cane to help your mobility.
I is for Ice
Apply a bag of ice or cold pack on your knee every hour or two per day, for 10 to 20 minutes at a time. Move the cold pack around the tender area to avoid freezing the skin. An ice bag on the knee can slow down inflammation, reduce swelling, and speed up recovery.
C is for Compression
Wrapping an elastic bandage around the knee can limit the accumulation of inflammatory fluid in the injured area. The snug fit can also give the person more stability when walking. Don’t wrap the bandage too tightly though, as you don’t want to strangle your knee and prevent blood from getting to your knee, leg, and feet. The bandage shouldn’t be the one causing you pain. If it does, that’s a sign that it’s on too tightly.
E is for Elevation
Elevating your knee on a pillow above the level of your heart when you lie down can help control the swelling. Doing so allows the accumulated inflammatory fluid to exit the leg and head back to the body. Knee elevation is recommended for the first couple of days to control the swelling, but not for longer.
Knee Pain Relief in Bergen County
If your knee pain persists, it’s time to visit a Bergen County knee pain specialist such as MedWell Spine, OsteoArthritis & Neuropathy Center. The medical experts at these facilities can diagnose your knee pain more thoroughly to get to the real cause of the condition and provide the most appropriate form of treatment.
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Rest, Ice, Compression, and Elevation (RICE) – Topic Overview, WebMD.com