A fall, sports injury, a car accident, or even hitting your knee against the edge of a table are some of the reasons why knees can be bruised.Pain and swelling around the bruised area can be caused by periosteal in the bone, under the skin, and within the muscle.It will take more than 2 weeks for a bone bruise to heal, compared to several months for the other two types of bruise.Rest, ice, compress, and elevate your knee are what RICE is.
Step 1: After hurting your knee, rest immediately.
It is possible to prevent a more severe bruise, additional swelling, and pain by resting right away.You should rest immediately after the injury and continue to rest until the bruise and injury are healed.Resting won't help with the look of the bruise, swelling, and pain, but continuing to use your knee after it's hurt may cause even more damage to the knee.This could mean an even longer recovery time.
Step 2: It's a good idea to elevate your knee above your heart.
If you have an injured leg, lie down and prop it up on a pillow or cushion.If you can control the swelling to your knee, it will make the bruise look less severe.Lying on a couch with your injured leg propped up on the arm of the couch is a great way to elevate your knee.
Step 3: Put ice on your knee for 15 minutes.
If you want to prevent or reduce swelling, ice is the best option.Wrap the ice in a towel before putting it on your knee.Keep the ice on your knee for 15 minutes, once an hour, until the swelling is reduced or the pain is gone.Ice packs and other frozen items can be used.Wrap them in a towel before putting them on your knee.After your bruise becomes visible, you may want to use ice for a couple of days.
Step 4: Take care of your wounds.
Some knee injuries, such as falling on a rough surface, may also cause cuts and scratches to your knee.You may need to clean and treat the cuts on your knee in addition to treating the bruise.Warm water and soap can be used to clean your knee.Blot the area with a towel.If needed, put on a bandage.
Step 5: Wrap a compression bandage around your knee to reduce swelling.
If you want to prevent excessive swelling to your knee, you can wrap it with a compression bandage.If you wrap your knee too tightly, you can cut off blood flow or make your foot numb.To keep your knee stable, just apply the bandage and apply some pressure.A typical first aid kit contains compression bandages.At your local drug store or pharmacy, you can purchase compression or elastic bandages.
Step 6: Take medication if you have to.
Some knee injuries will hurt more than others.If the pain becomes too much, you may want to take pain medications.To find out how much and how often to take the medication, follow the instructions on the bottle.Ibuprofen and Advil can be used to reduce swelling.If the pain persists, you should see your doctor or go to the emergency room to have your knee x-rayed.
Step 7: Before you resume regular activities, allow your bruised knee to fully heal.
A bruised knee can affect more than your skin.While the injury and bruise are healing, your knee may be sore.Don't use or walk on your injured leg more than necessary while it heals.Run or play sports while your knee heals.If an activity causes your knee to hurt, it is a good sign that you should stop doing it.
Step 8: If you need crutches or a knee brace, talk to your doctor.
If your knee injury resulted in a bruised bone, you may need a knee brace or crutches to protect it while it heals.If your bruise is taking longer than 2 weeks to heal, or if you have experienced similar injuries before, make an appointment and ask your doctor if your injury is severe enough to require a brace or crutches.If your doctor doesn't want you to use your knee or leg for a period of time, then you should use crutches.You can use the brace or crutches according to the instructions of your doctor.
Step 9: You should stretch your knee and leg before using it.
Stretching your leg and knee will help loosen up the muscles and help prevent further injury to your knee.Stretching will help improve the flexibility and range of motion in your knee, which may have been lost while you were healing.calf raises and stretches, leg lifts, lunges, and figure 4 stretches can help stretch your knee before activity.
Step 10: You can apply heat to your injured knee.
After the initial swelling has gone down, you may want to apply gentle heat to your knee on a regular basis.The heat will allow you to regain range of motion and reduce the pain in your knee.If you used your knee that day, heat may be useful.A cloth or towel soaked in warm water can be used to apply heat.For 15 to 20 minutes at a time, use heat.
Step 11: If a physical therapist is recommended by your doctor, you should seek it out.
Depending on the advice of your doctor, you may want to seek the help of a physical therapist to rehabilitate your knee.If you play sports frequently, this would be important.There are many ways to find a physical therapist.Do an internet search for physical therapists in your area or ask your doctor for a referral.State/provincial and federal physical therapy associations often have lists of licensed physical therapists by area.
Step 12: After a bruised knee, increase activity gradually.
When you start to perform regular activities again after a knee injury, you want to take it slow.Don't rush back into sports or physical activity.You don't want to re-injure your knee before it heals.If you are seeing a physical therapist, follow their instructions as to what to do.