Knee Pain Self-Care

Knee pain can be caused by a wide range of problems, from sprains and strains to tendinitis and bone chips. The good news: many knee problems respond well to self-care, says Amol Saxena, M.D., a sports medicine doctor at the Palo Alto Medical Foundation. Follow his advice to treat these common knee complaints.

For Mild Sprains:

• Follow RICE — rest, ice, gentle compression and elevation — and take medication for pain and swelling.
• Rest the knee as long as it aches.
• After the first three days, soak the knee in a warm whirlpool or bath.
• Use crutches if needed.
• When the pain is better, use gentle stretching exercise to strengthen the muscles around the knee. Leg extensions are a good strengthening exercise.
• See your doctor if things don’t improve.

For Severe Sprains, ACL Injuries, and Cartilage Tears:

• See your doctor.
• Follow RICE — rest, ice, gentle compression and elevation — and take medication for pain and swelling.

For Runner's Knee, Tendinitis, Bursitis, and Bone Chips:

• Follow RICE — rest, ice, gentle compression and elevation — and take medication for pain and swelling.
• Check your shoes to make sure they provide proper support and wear evenly.
• When the pain is better, use gentle stretches to strengthen the muscles around the knee.
• See your doctor. If swelling from bursitis lasts for more than 10 days or is very bad, a doctor may drain the fluid with a needle and then inject the bursa with cortisone.

For Iliotibial Band Syndrome:

• Perform the following stretch three to five times a day, until you no longer feel pain when you run. To prevent it from happening again, do this stretch before and after each run. IT Band Stretch: Stand and cross your right leg in front of left leg. Push left hip out to the side, leaning torso to the right, for a slow, controlled stretch. Hold for 5 counts. Repeat 3 to 5 times on one side and then switch to other side. Do not bounce.
• If symptoms aren't better in 10 to 14 days after you have begun stretching, see your doctor.