You can sometimes ease knee pain with simple home treatments. However, if the pain gets worse, you should talk with your GP.
R.I.C.E.1
If your knee pain is due to an injury such as a muscle strain, a sprain or a fracture, following the first-aid approach known as “R.I.C.E.” may reduce knee pain.
- Rest: Get off your feet, and let your knee rest for 48 hours.
- Ice: Apply an ice pack to the knee up to eight times a day, 20 minutes at a time.
- Compress: Wear a knee wrap to help limit swelling.
- Elevate: Prop your foot up so your knee is above the level of your heart.
Heat Wrap
A few days after your injury, wrapping a heating pad or warm, damp towel around your knee may also help relieve aches and pains. By stimulating blood circulation to the area, the heat will relax your muscles and may increase the joint's flexibility.2 Because heat can damage tender skin, make sure there are no cuts or bruises on the area you’re going to warm up.3
[1] http://arthritis.org/resources/sip/rice.asp [2] http://www.niams.nih.gov/hi/topics/arthritis/ oahandout.htm [3] http://www.arthritis.org/conditions/ pain_center/heat_cold.asp
