The Following Advice Is Applicable If You Have Injured Your Knee in the Last Few Days

Acute Knee Injury Advice

The following advice is applicable if you have injured your knee in the last few days.

1. Apply ice/frozen peas to the swollen area (do not put directly onto the skin, wrap it in a wet towel or apply over your trousers) for 15-20 minutes. Remove for 3 hours and then reapply for 15-20 minutes. Do this regularly during the day

2. Put your leg up regularly during the day with your knee above your hip. Make sure it is supported at the back and regularly move your foot up and down. If you have had it up for ½ hour, put it down and move it around for a few minutes before re elevating.

3. Visit your GP/pharmacist for advice on medication which can help reduce the swelling and pain.

4. Limit your activities. Rest as much as able to allow the pain and swelling to reduce. Try not to walk very far as this may increase the pain swelling.

5. If it is painful to walk on your knee A&E may issue you with crutches. Use them to enable you to walk without a limp. Continue to use them until your knee is comfortable to walk on and you are not limping.

Continue to adhere to this advice for several days and the swelling & pain should reduce. If it does not or indeed gets worse, consult with your GP. Early Knee Exercises

Below are some gentle knee exercises that you can start to perform as soon as you are able to. There will aid your recovery. Try to do them little and often during the day. Do not to increase the pain in your knee by doing the exercises

Knee Flexion

1. Gently bend and straighten your knee either in long sitting or in sitting. Do not force into pain. Do them supported on your bed or sofa. Repeat x10. Repeat this x5 a day

Static Quadriceps

2. Tighten the muscles across the front of your thigh. Hold x 3 seconds. Repeat x25. Repeat this 5x a day.

Passive Hangs

3. If your knee is not going straight put a rolled up towel underneath your ankle and let your knee relax. Hold it there for up to 1 minute. Gently bend your knee and then straighten it out again for 1 minute. Repeat this x3 and do this 5x a day.