A twisted or sprained knee is painful and can wind up benching you for a while. Icing your knee before your next game, combined with rest, an anti-inflammatory, a compression wrap and elevation may get you back to playing sooner.
Things You'll Need
- Compression bandage or brace
Wrap an ice pack in a soft, absorbent cloth. Putting the ice directly on your knee can cause injury to your skin. If you don't have a commercial ice back, fill a plastic baggie with crushed ice and wrap the bag in cloth. A bag of frozen vegetables, such as peas, works as well.
Hold the ice pack to your knee for 15 to 20 minutes four times a day for two days before your game. This should bring the swelling down and relieve any pain.
Elevate your knee while you ice it. For best results, lift your knee above the level of your heart by propping it on several pillows. If your toes are higher than your nose, the chances are good your knee is high enough. Elevation helps to relieve swelling, which reduces pain.
Compress your knee with a wrap or brace between icings. The compression helps keep your knee from being further injured as you go about your day by keeping the joint mechanics in tact.
Assess your knee before your game. If it is still swollen or painful, consult a professional, such as a doctor or a physical therapist, before playing. Playing on an injured knee could cause further, and even more damaging, injury.
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