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Knee Sprain Treatment At Home

Sprained Knee Recovery Time

Basic First Aid : How to Treat a Knee Sprain

A knee sprain is considered healed when theres no more pain or swelling, and you can move your knee freely.

Many grade 1 and 2 knee sprains heal within two to four weeks. People who need surgery, however, may take as long as four to six months to recover.

About 80 to 90 percent of people with ACL injuries and 80 percent of those with PCL injuries will experience a full recovery. MCL and LCL sprains tend to heal quite well. However, some people with sprained ACL or PCL ligaments can develop arthritis in their knee over time.

Whats Causing My Knee Pain At Night

There are several possible reasons for knee pain.

A common cause is arthritis, which involves joint pain and inflammation. It can affect any joint in the body, but it often affects the knees.

Swelling, stiffness, and pain can prevent you from doing daily activities, including walking long distances and going up and down the stairs. It may also affect how you sleep at night.

Other possible causes of knee pain include overuse injuries like tendinitis. Additionally, if you have hip or foot pain, it can put stress on your knees and cause pain.

If your knee pain keeps you up at night, heres what you can do to feel more comfortable and relaxed.

To ease knee pain while in bed, try the following methods:

Going To Physical Therapy

First, a physical therapist manages the symptoms. They do so with treatments like using temperatures, massage, taping, electrotherapy, a light stretch, and more. This depends on the therapist and what they consider best for your case.

After managing the symptoms of your knee sprain, your physio will give you exercises. They can include stretching or strengthening movements. These are key to recovering from a knee sprain.

Need help finding a physical therapist? We can help!

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Why Should I See A Physical Therapist

A few simple visits to a physical therapist can teach you the proper strengthening exercises that will help restore your range of motion, strength, balance, and proprioception .

Many people assume that once they are no longer in pain, they can go back to normal activities. In reality, physical therapy is the only way a person can achieve a full recovery from a knee or ankle sprain.

A carefully constructed, supervised exercise program not only on helps to strengthen the ligaments holding the joint together, it also strengthens the muscles around the joint, preventing future injuries.

When done correctly, with physical therapy, recovering from a knee or ankle sprain can leave you as good as new in a few short weeks.

Bringing It All Together

Home Remedies and Exercises for Knee Sprain

When it comes to knee rehabilitation, taking things slow is always encouraged. Running back into the gym after a meniscus tear or an ACL injury is not a good idea, especially if your doctor advises you to rest.

But, taking things slow and stopping altogether for 6 months are two very different things. You should still be training in the gym, moving your joints, and definitely stretching as soon as possible post-injury. Doing so will help to speed up the recovery process, keep you from gaining weight, and will help strengthen the muscles around your knee to prevent injury in the future.

I often wonder if I could avoided my second injury if I had followed this advice ten years ago. Let my injury experience be a warning and motivator for you to take care of your knees right now.

Also Check: How To Cure Knee Sprain

Treatments For A Knee Sprain

Treatment options for knee sprain include:

  • Braces, splints or compression bandages to aid in immobilization of the joint after injury
  • Ice packs after the acute injury to reduce swelling
  • Medications for pain relief such as acetaminophen and ibuprofen
  • Physical therapy to strengthen the knee joint and surrounding muscles
  • Rest and elevation of the affected knee after the acute injury
  • Surgery to repair torn ligaments

Knee Strain Or Sprain Treatment

After consulting a doctor, you can generally treat mild knee sprains and strains at home, by:

  • Resting, icing, compressing and elevating the joint
  • Taking over-the-counter anti-inflammatories, as needed
  • Following a physical therapy routine, provided by your doctor

Severe sprains may require additional measures such as surgery to repair the damaged tissues.

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Knee Strain Or Sprain Prevention

While some knee injuries result from accidents that are hard to prevent, you can reduce your risk of knee sprains or strains by:

  • Wearing proper, supportive footwear when exercising
  • Always warming up before exercising
  • Stretching and strengthening the leg muscles
  • Making changes to your exercise or training regimen incrementally, not suddenly

How To Treat Sprains And Strains Yourself

Knee Pain Treatment at Home (for Faster Recovery)

For the first couple of days, follow the 4 steps known as RICE therapy to help bring down swelling and support the injury:

  • Rest stop any exercise or activities and try not to put any weight on the injury.
  • Ice apply an ice pack to the injury for up to 20 minutes every 2 to 3 hours.
  • Compression wrap a bandage around the injury to support it.
  • Elevate keep it raised on a pillow as much as possible.
  • To help prevent swelling, try to avoid heat , alcohol and massages for the first couple of days.

    When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle does not become stiff.

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    The Severity Of The Sprain

    Mild sprains take 4 weeks on average.

    Here, the ligament stretched but didnt tear. You can bear weight on your injured leg. Theres a little bruising, but you can do your usual activities.

    Moderate sprains can take 10-20 weeks to heal.

    The ligament tore, but not completely. You may feel a popping sound at the moment of injury. It can be hard to bear weight on the leg. There can be some instability too.

    Severe sprains take several months.

    The ligament tore completely, so it wont stabilize the knee. The knee will probably give out under you. Severe bruising and swelling appear during the first 24 hours.

    The recovery time will also depend on:

    Prone Straight Leg Raise Exercises For Knee Sprain

    Prone straight leg raise exercises for knee sprain stretches and increases the blood flow for the whole leg. Lie down on your stomach and keep your legs straight. Then, tighten the bottom muscles and the hamstring of one leg by lifting it towards the ceiling. Hold the position for 3 to 5 seconds, lower, and then repeat it. Try to do 10-15 lifts and after that switch sides. When you get comfortable add weights to the ankle. There should be no back pain. In case you get back pain then reduce the height of lift. If it is still painful then stop continuing and consult your doctor.

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    Common Symptoms Of A Knee Sprain

    The symptoms of knee sprain can vary in their intensity. You may hear a popping noise at the time of the injury to your knee. Common symptoms of knee sprain include:

    • Inability to bear weight on the affected leg
    • Inability to move the knee joint, or restricted mobility of the joint
    • Instability of the joint
    • Warmth and redness of the skin

    Benefits To Strengthening The Knee

    Feel Better Now Series  Best home exercises for rotator cuff ...

    Typically, an exercise program should be started as soon as possible to gain all of the amazing benefits. These include:

    • Preserving knee range of motion for optimal function
    • Increased healing capabilities thanks to increased blood flow
    • Improved knee stability and coordination
    • A quicker return to previous levels of activity or sport
    • Fewer complaints of pain throughout the recovery process
    • Expedited recovery when paired with other home recovery options

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    How A Sprained Knee Is Diagnosed

    The doctor will test the ligaments by stressing the individual ligaments to see if theres any instability or if the joint is stable.

    If you injure your knee, see a doctor as soon as possible. This is especially important if you cant stand up, feel as though your knee will collapse, or your leg looks swollen or bulgy.

    The doctor will examine your knee, look for swelling and bruising, and ask you to move it around to determine your mobility. Theyll compare it to your uninjured knee.

    Theyll also want to know what you were doing when the injury happened, whether you heard a pop, and how long it took to become painful.

    You may also be given imaging tests. An X-ray will show if theres a broken bone, but other imaging methods allow the physician to see different, non-bony structures inside your knee. This includes the ligaments and other tissues that support it.

    Knee sprains are rated by severity. An overstretched ligament is grade 1. A partially torn ligament is grade 2. A ligament thats severely torn or separated is considered grade 3.

    The treatment your doctor recommends will depend on the severity of your injury and what part of your knee was damaged.

    Risk Factors For A Knee Strain Or Sprain

    • Contact sports participating in contact sports such as football, basketball and soccer put you at a higher risk for knee sprains or strains.
    • Prior knee strains or sprains prior sprains or strains to the knee make you more likely to suffer another knee sprain or strain.
    • Improper footwear wearing improper footwear can put additional pressure on the knee joint and cause a knee strain or sprain.

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    Wear A Knee Support To Promote Healing

    There are several types of knee supports. They can promote the healing of your ligaments in different ways. Your healthcare provider will help you choose the best one for your needs. But, the most commonly used ones for knee sprains are:

    • Knee sleeves. They can reduce inflammation and pain. Sleeves are best for mild sprains. They can help you return to physical activity safely, too.
    • Hinged knee braces. These are bulkier, giving you extra support. A brace reduces the stress on the ligament while it heals. Knee braces are best for moderate or severe knee sprains.

    Visit The Urgency Room To Treat Your Knee Sprain

    Best Knee Pain Treatment at Home

    If you suffered a nasty knee sprain or if one of your kids hurt their knee, come visit us at theUrgency Room and have one of our experienced physicians treat the injury. We have three convenient locations in Woodbury, Vadnais Heights, and Eagan.

    By coming to the Urgency Room, you wont have to sit in the waiting room for long while your knee sprain gets worse. Wait times at the Urgency Room are usually under 15 minutes, and you can check out live waiting room times at each location here. By checking the wait time before you arrive, youll avoid an unexpected lengthy visit, such as is often the case when you seek treatment at the ER.

    Each Urgency Room is owned and operated by the Emergency Physicians ProfessionalAssociation and is staffed with highly qualified and experienced physicians, nurses, and medical technicians. Check out our comprehensive medical services offered when you need it most. Each location is open 365 days per year, including holidays, from 8 A.M. to 10 P.M.

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    Choosing Safe & Effective Exercises

    Knee sprain injuries are quite common. With an understanding of your injury and good guidance, you can feel confident in your recovery. An exercise program for the knee is all about starting slow and building as the healing process allows. If you experience a significant change in symptoms or they are not improving within a week or two, make sure to seek medical advice immediately to promote optimal healing and rule out other potential problems.

    Sprains Strains And Injuries

    Sprains and strains happen when tissues in the knee become stretched by unusual or increased activity, or an awkward twist or trip.

    PRICE, described above, should lead to a reduction in pain and improved movement within days, and a gradual improvement over the weeks to follow.

    A sprain often resolves itself, but some problems can require more treatment. For example, an injury to the pad of tissue in the knee joint known as the meniscus may require surgery.

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    Fantastic Home Remedies To Soothe Joint Pain In The Knee:

    Ample Rest

    • Protect the injured or painful area
    • Stop or change the activity that is causing pain
    • Take rest and don’t use the painful knee if possible
    • Keep a small pillow under the injured knee to support it.

    Ice Packs

    • Applying ice or cold packs to the affected area 2 or 3 times a day reduces swelling and eases pain

    Avoid Alcohol

    • Avoid hot showers, hot tubs, hot packs, or alcoholic beverages for the first 48 hours after a knee injury.

    Wrap Bandage

    • The injured knee in elastic bandage will help decrease the swelling
    • Wrapping the knee too tightly causes the area above or below the wrappings to swell.
    • Tight elastic bandages cause numbness, tingling, increased pain, coolness, or swelling in the area below.
    • The elastic bandage is not meant to protect or stabilise a knee injury, only to alleviate the swelling.

    Sometimes old injuries and age-related knee pain can be treated with remedies commonly found in the Indian kitchen:


    The anti-inflammatory compounds in ginger help reduce swelling on the knee along with the pain. Brew ginger in hot water, with a little honey & lemon. Drink 2- 3 cups a day until the pain eases.

    • Grate 1 – inch Ginger piece & boil for 10 minutes in 1 cup water.
    • Strain the decoction & add a little honey & lemon before drinking.


    Caution: Turmeric has blood-thinning properties people on blood-thinner medication are advised not to take this remedy regularly.



    This holy plant has anti-rheumatic and antispasmodic properties.

    Castor Oil

    How To Treat A Sprained Knee Injury

    Knee Pain

    The right sprained knee treatment can make a major difference during your recovery by improving your range of motion and ability to move. Since a knee sprain is a painful condition that can involve one or more of the knee ligaments, you may need medical care from a physical therapist and doctor. To learn more about your treatment options read on below.

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    Home Remedies For A Knee Sprain

    Coming to home remedies for knee sprain, you must try the R.I.C.E. approach. However, in extreme cases of knee sprain you must consult a doctor or a physical therapist to assist you with the process:

    OTC pain medications like ibuprofen and acetaminophen are also helpful.

    You can start using your knee gently after first two days. You will notice a gradual and progressive improvement in the ability of the joint to support weight. Usually a mild sprain takes three to six weeks to heal completely with simple home remedies. Talk to your physical therapist to help you get better soon.

    What Is A Knee Strain Or Sprain

    A knee strain occurs when a muscle or tendon is torn or stretched. The tendons are fibrous cords that connect muscles to bones.

    A knee sprain occurs when the ligaments in the knee joint stretch or tear. Ligaments connect the bones of your lower leg to the bones in your thigh together in your knee joints.

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    What Is A Knee Sprain

    Located on and around the knee are tissues that hold the bone in place. Ligaments are made up of several of these tissues. In fact, there are four ligaments in total that are responsible for the care of a knee. In the event that these ligaments are stretched too far at a sudden moment, a sprain or tear will occur.Unfortunately, if an individual were to damage one of the four ligaments located near the knee, one might experience pain elsewhere. One torn ligament means that the others may have been torn in the process, or that they are now working double time.Its important to relay that injuries like these can drastically worsen when left untreated.

    Medical Therapies For Knee Sprains & Strains

    How To Treat Knee Pain Without Exercises (At Home)

    NYU Langone doctors may recommend a variety of medical therapies to help a knee sprain or strain heal. Your doctor may recommend resting the affected area by using a knee brace and modifying your daily activities for a short time. This helps you to avoid added stress on the injured area. Over time, injuries such as mild sprains and strains, may heal on their own. Your doctor may also recommend medications or arthrocentesis to relieve knee pain.

    If these therapies do not result in full recovery, your doctor may recommend physical therapy, therapeutic injections, or the Tenex procedure.

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    Limiting Blue Light Exposure Before Bed

    The sun and electronic devices, such as screens emit blue light. It can make it difficult to sleep if youre exposed to it at night.

    Try to avoid blue light before bedtime. To do this, consider:

    • leaving phones and other electronic devices outside of the bedroom
    • turning off electronic devices
    • avoiding using screens before bed
    • wearing amber-colored glasses if you must use a screen

    If youre easily awakened by sunlight in the morning, consider installing blackout blinds or curtains in your room.

    Apple Cider Vinegar And Other Foods

    According to some sources, apple cider vinegar has anti-inflammatory properties that can help relieve arthritis and other types of pain.

    However, there is a lack of scientific evidence to support this. The Arthritis Foundation refers to ACV as a food myth.

    Other popular advice for arthritis includes:

    • consuming collagen, gelatin, or pectin, and raw foods.
    • avoiding dairy, acidic foods, and nightshade vegetables, such as tomatoes, potatoes, and eggplant

    There is no evidence to suggest that these are helpful or even advisable.

    Pain at the front of the knee is one of the most common aches and pains. It is second only to lower back pain around a quarter of people will get it at some point in their lives.

    It commonly affects teenagers, especially young female athletes. It is the most common overuse syndrome in sportspeople.

    Most cases of front knee pain are injuries from overuse, or from poor preparation for exercise. The problems usually go away on their own, and sporting activities can resume after the pain subsides.

    The pain varies but tends to:

    • be a dull ache that starts gradually, and is linked to activities
    • produce clicking or other sounds
    • come on when going upstairs, or when getting up after a long time sitting, squatting down, or kneeling
    • produce a weakness in the legs

    Recommended treatments for front knee pain include:

    Osteoarthritis, rheumatoid arthritis, sprains, and gout are some of the most common causes of knee pain.

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