how to rehab a knee after a fall

Ways to Treat Swollen Knee from Fall

1. Give Ice. Apply ice to your swollen knee. If you don’t have ice then use anything cold that you have in your freezer.
2. Rest Swollen Knee. Completely rest your swollen knee. Do not move it too much. Keep it steady and avoid doing heavy...
3. Protect Swollen Knee. Protect your swollen knee. Do not let anything or anyone touch it...

Full Answer

What should I do if I Fall and hurt my knee?

Knee pain can be reduced by performing the following exercises: Clamshells. Lay on your side with a cushion or a towel roll under your neck to provide support. Bridging. Lay down on your back and bend your knees so ... Straight Leg Raise. Quadruped Hydrant.

What are the symptoms of a broken knee after a fall?

Jul 10, 2017 · Your knee is a hinge joint, therefore you want to begin rehab using exercises that only operate on the forward-backward plane that the hinge joint opens and closes on. Less stable exercises (think lunges) should be saved for much later in your recovery process. A simple quad strengthening exercise is a wall squat (as shown below).

How to rehab your own knee injury?

Ways to Treat Swollen Knee from Fall 1. Give Ice. Apply ice to your swollen knee. If you don’t have ice then use anything cold that you have in your freezer. 2. Rest Swollen Knee. Completely rest your swollen knee. Do not move it too much. Keep it …

Is your knee swollen from fall?

Apr 04, 2022 · Relieving Pain and Swelling in Your Knee Download Article 1. Rest immediately after hurting your knee to prevent further injury. While bruising may not appear directly after... 2. Elevate your knee above your heart to prevent swelling. Once you’re off your feet, lie down and prop your injured leg... ...

How long does a knee take to heal after a fall?

For knee sprains or strains, the healing time is typically 2 to 4 weeks. For major injuries as a result of trauma, it can take from 4 up to 12 months.Jan 31, 2020

How do you treat a knee injury after a fall?

Suggestions for first aid treatment of an injured knee include:Stop your activity immediately. ... Rest the joint at first.Reduce pain, swelling and internal bleeding with icepacks, applied for 15 minutes every couple of hours.Bandage the knee firmly and extend the wrapping down the lower leg.Elevate the injured leg.More items...

How can I speed up the recovery of a knee injury?

TreatmentIce your knee for 20 to 30 minutes every 3 to 4 hours to lessen the pain and swelling. ... Compress your knee. ... Raise your knee on a pillow when you're sitting or lying down.Wear a knee brace to stabilize the knee and protect it from further injury.Take anti-inflammatory painkillers.More items...•Nov 26, 2020

How do I know if my knee injury is serious?

Signs your knee injury could be seriousSwelling. In most cases, it is normal for your knee to contain a bit of fluid around the injured area. ... Pop sound. ... Impossible to bear weight. ... Your knee giving out or buckling under pressure. ... A locked knee. ... Inability to fully extend the knee.

How can I treat a knee injury at home?

Self-care measures for an injured knee include:Rest. Take a break from your normal activities to reduce repetitive strain on your knee, give the injury time to heal and help prevent further damage. ... Ice. Ice reduces both pain and inflammation. ... Heat. ... Compression. ... Elevation.May 11, 2021

Is walking good for knee rehab?

It is best to warm up with light exercise before starting any knee strengthening exercises. Examples of gentle exercise include walking, cycling, and using an elliptical machine, all of which put minimal stress on the knees. This activity will help increase blood flow to the muscles and allow them to be more flexible.

What is the best exercise for knee pain?

Straight Leg Raises. If your knee's not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. ... Hamstring Curls. These are the muscles along the back of your thigh. ... Prone Straight Leg Raises. ... Wall Squats. ... Calf Raises. ... Step-Ups. ... Side Leg Raises. ... Leg Presses.

How do I know if I tore something in my knee?

SymptomsA popping sensation.Swelling or stiffness.Pain, especially when twisting or rotating your knee.Difficulty straightening your knee fully.Feeling as though your knee is locked in place when you try to move it.Feeling of your knee giving way.Jan 6, 2022

What happens when you fall on your knee?

When you fall, the knee can become injured due to a number of reasons. Most of these causes are the things that you cannot see with the eye. The swelling process happens inside the knee part of your body which includes the following: 1 Inflammation 2 Irritation 3 Torn Muscle 4 Infection 5 Injured tissue

How to heal a swollen knee?

Eat the Right Food. Other than treating your swollen knee from the outside, you can treat it through the inside. By eating the right food, you supply your body with the nutrients and vitamins that it needs. All those nutrients will help the tissues and the muscles in your swollen knee to heal faster.

How to get rid of swelling in knee?

1. Give Ice. Apply ice to your swollen knee. If you don’t have ice then use anything cold that you have in your freezer. The cold will help ease the swelling. Do not apply for too long. Give the swollen knee ice for 10 up to 20 minutes only.

What to do if your knee hurts?

If the pain becomes too much, you can take nonprescription medicine. Your local drugstore may have the medicine that you need to ease the pain. Furthermore, there might be some sort of lotion that you can rub on your injured knee to help it heal faster.

How to get rid of blackheads on nose?

Homemade Ways to Get Rid of Blackheads on Nose. 6. Give Gentle Massage. Although you are not advised to frequently touch the swollen knee, you can rub it once in a while. Slowly and gently massage the knee. It might cause the pain to lessen as the massage helps blood to flow more into the area.

Can you fall and hurt your knee?

There are injuries that could happen while you are out doing your activities. However, one of those activities may accidentally cause you to fall and hurt your knee. As a result, your knee starts to hurt and become swollen. No need to panic as this article will tell you the 13 How to Treat Swollen Knee from Fall.

Can you drink alcohol with a swollen knee?

Do not consume alcohol while you have a swollen knee. It will only make the injury worse. Moreover, it takes more time for the knee to heal if you drink alcohol. Alcohol has the ability to inflame your body and the injured knee does not need that.

What is the best treatment for a knee injury?

In most cases, anti-inflammatory pain relievers, such as ibuprofen (Advil, Motrin), may be helpful. Minor knee injuries can often be treated at home.

How to treat a bruised knee?

A bruised knee is usually treated at home with rest, ice, elevation and an over the counter anti-inflammatory medication [such as ibuprofen] as needed. 4. Sprain. A knee sprain occurs when one — or more — of the ligaments in the knee is overstretched. A ligament is a structure that connects one bone to another.

What causes a torn ligament in the knee?

A high-impact injury such as a fall or a blow to the side of the knee can cause one or more of these ligaments to tear. Surgery is often necessary to repair a torn ligament. Without proper care, a torn ligament can lead to chronic pain and disability of the injured knee. 8. Knee dislocation.

Can you get surgery for a knee injury?

Minor knee injuries can often be treated with rest and a knee brace, while tears of a ligament or tendon may require surgery. Following through with physical therapy, if prescribed, after a knee injury is also critical to ensure a full recovery.

What are the most common knee injuries?

Here are the eight most common knee injuries — from minor to severe — that can occur after a fall. 1. Abrasion. An abrasion is another term for a scrape. This occurs when the skin rubs against a rough surface, such as asphalt or cement. A minor abrasion takes off just the outer layer of skin ( epidermis) and can be treated at home.

What is a cut in the skin called?

Laceration. A laceration is a cut or puncture wound that causes a tear or hole in the skin. If you fall and land on something sharp like a nail, you can end up with a laceration. Like abrasions, lacerations can be minor with little or no bleeding, or very deep requiring medical attention.

What is ligament in knee?

A ligament is a structure that connects one bone to another. If you fall hard or your knee is struck by something heavy or powerful — think of a football tackle — you may experience a knee sprain. If the sprain is minor, you can usually rest at home and treat it yourself. See your doctor if:

What happens if you fall on your knee?

A fall directly onto your knee typically leads to a contusion, or bruise. Your knee is likely to feel tender and swell a bit. Some mild discomfort when walking might also occur. If the pain is severe, you likely have a more extensive knee injury.

Why does my knee hurt after a fall?

Knee pain after a fall might signal any of several types of injuries involving the bones, tendons, cartilage or ligaments of the joint.

What ligaments support the knee?

Four ligaments support and stabilize your knee joint, namely the anterior cruciate, posterior cruciate, medial collateral and lateral collateral ligaments. A fall that involves twisting of your knee can damage one or more of these ligaments resulting in pain and joint instability. Overstretching or a partial or complete tear ...

What is a tear in the knee called?

Overstretching or a partial or complete tear of a ligament is called a sprain. The anterior cruciate ligament, or ACL, is particularly suceptible to injury. Other knee damage often occurs with an ACL tear. In addition to pain, knee sprain injuries commonly lead to swelling, tenderness, decreased knee range of motion, ...

What is a meniscus tear?

Meniscus Tear. The meniscus is a cartilage cushion that separates the bones of your upper and lower leg at the knee. A fall on a twisted knee can lead to a meniscus tear. Signs and symptoms vary depending on the location and severity of the tear and might include a popping sensation, swelling, stiffness, pain, inability to fully bend ...

What is a tibial plateau fracture?

This injury , known as a tibial plateau fracture, typically causes pain, swelling, limited knee mobility and difficulty or inability to bear weight. The knee might appear deformed with a severe fracture.

Can you bend your knee?

If your pain is moderate to severe, you cannot fully bend or straighten your knee, or you cannot bear weight, seek immediate medical evaluation. Seek emergeny medical care if your knee injury is accompanied a cold or pale foot, or numbness or tingling below the affected knee.

How to help a knee that hurts?

Apply heat to your injured knee to help relieve pain . While your knee is healing, after the initial swelling has gone down, you may find it helpful to apply gentle heat to your knee on a regular basis. The heat will help reduce the pain in your knee and will allow you to regain some range of motion.

How to stop swelling in knee?

Wrap a compression bandage around your knee to reduce the amount of swelling. To help prevent excessive swelling to your knee, you can wrap your knee with a compression bandage. You don’t want to wrap your knee too tightly as to cut off blood flow or make your lower leg or foot go numb.

What color is a bruise?

A bruise will typically start out red and pink in colour. A bruise will then change colour as it heals. Within a couple of hours of the injury, your bruise will likely start to turn dark blue or purple. Then it will fade to light purple, green, then dark yellow before it then changes to light yellow and eventually disappears. [20]

How long does it take for a bruise to heal?

All three types of bruises are treated the same way, but bone bruises will take much longer to heal (several months) than a subcutaneous bruise (about 2 weeks). [2] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source.

What to do if bruised area is red?

If the area around the bruise looks infected, including red streaks running from the bruised area, if there is pus draining from the bruised area, or you have a fever, contact your doctor or go to your local emergency room. [21]

How to stop a bruise from swelling?

Don’t put the ice directly onto the skin of your knee, instead, wrap it in a towel first. Keep the ice on your knee for 15 minutes, once an hour , until the swelling is reduced or the pain has subsided. [6]

How to treat a bruised knee?

In addition to treating the bruise (and associated pain), you may also need to clean and treat the cuts and scrapes on your knee. Clean the cuts or scrapes on your knee with warm water and soap. Dry the area by blotting it with a clean towel. And then put on a bandage, if needed.

How to stop swelling in knees?

Ice. A cold compress can reduce the swelling. Your doctor may recommend icing your knee for 15 to 20 minutes several times per day. To prevent ice burn or frostbite, wrap the cold compress in a towel or cloth to prevent your skin from coming into direct contact with the ice. Compress.

How long does it take for a knee contusion to heal?

Recovery time depends on the extent of the injury. A minor knee contusion can heal in as little as a few days. A bone bruise may take several weeks or months to heal before you can return to normal activities.

How to treat a knee contusion?

Knee contusions are treated differently based on how severe they are. The most common treatment method for knee contusions is the RICE protocol. It stands for: 1 Rest. Following an injury, minimize use of the affected area as much as possible. 2 Ice. A cold compress can reduce the swelling. Your doctor may recommend icing your knee for 15 to 20 minutes several times per day. To prevent ice burn or frostbite, wrap the cold compress in a towel or cloth to prevent your skin from coming into direct contact with the ice. 3 Compress. To further reduce swelling, compress your knee with a wrap or elastic bandage. Do not wrap it too tightly, as it may inhibit circulation. 4 Elevate. Elevating your knee above your heart can drain excess blood from the affected area. It may also reduce pain and throbbing.

What is a bruised contusion?

A contusion is the medical term for bruise. It’s the result of a damaged blood vessel or capillary leaking blood into the area surrounding an injury.

What is a bruised knee called?

A knee contusion is a fairly common occurrence. It’s also called a patellar contusion.

What does it mean when your knee is swollen?

pain that’s more severe than a normal bruise and lasting longer. If swelling doesn’t reduce or worsens, it may be a sign of a more severe bone bruise. Your doctor may test to determine if you also have a fracture or break in your knee.

What is the best medicine for a bruised knee?

For minor knee contusions, your doctor may recommend anti-inflammatory drugs, such as ibuprofen (Motrin, Advil). If you have a severe bone bruise on your knee, your doctor may recommend wearing a brace to keep the affected area still during healing.