Knee Pain Self-Care

Follow this advice to treat common causes of knee pain.

Contributor

Amol Saxena, DPM

Palo Alto Medical Foundation

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.

Woman wrapping knee

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.