| Millions of people across the globe suffer from some | | | | or after a period of increased activity will reduce post |
| type of knee related pain. Whether it is arthritis, | | | | activity soreness and swelling. I recommend applying |
| meniscus tears, ligament injuries, contusions, | | | | the ice treatment for 15-20 minutes and then |
| instability, tendonitis or overuse, the treatment | | | | removing for one hour before repeating as needed. |
| pattern is often similar. Regardless of the situation, | | | | As pain and swelling subside, it becomes easier to |
| reducing inflammation is paramount to resolving pain. | | | | restore range of motion and strength with a properly |
| Most people know to use the acronym R.I.C.E. (Rest, | | | | directed exercise program. Using appropriate |
| Ice, Compression and Elevation) when they | | | | quadriceps, hamstrings and hip exercises will eliminate |
| experience an acute injury. While rest seems fairly | | | | muscle imbalances and restore function. Typical knee |
| obvious, many people forgo ice after the first day or | | | | rehab programs last anywhere from 4-8 weeks for |
| so. This is a big mistake. I generally recommend ice | | | | non-operative conditions and from 1 to 6 months for |
| for prolonged periods of time as I find it effective in | | | | most post-operative conditions. |
| reducing chronic pain related to arthritis as well as | | | | The maximum protection phase for healing tissue |
| more acute injuries. | | | | ranges between 3 days and 6 weeks depending |
| Your knees will ultimately tell you when to ice. | | | | upon the injury in the knee. During this phase, icing |
| Swelling is most common inside the knee joint itself | | | | the knee routinely is critical for controlling pain and |
| as well as around the kneecap. In some cases, the | | | | inflammation. Too much swelling will inhibit the |
| swelling will travel down the leg and into the foot and | | | | quadriceps muscle thereby reducing strength and |
| ankle as well since gravity tends to pull it there when | | | | mobility, while also making walking more painful and |
| you sit or stand for prolonged periods. This is where | | | | difficult. |
| the elevation part becomes necessary if you are | | | | So, if you are plagued by chronic knee pain or have |
| limited with weight bearing or unable to walk based | | | | recently suffered a knee injury, begin maximizing |
| on pain or the doctor's orders. | | | | your health and recovery by using cold therapy. |
| Aside from just icing, using a cold pack or wrap that | | | | Invest in a good cold compression wrap today, avoid |
| provides compression is also beneficial in accelerating | | | | abusive stress on the knee joint, and consult a |
| the reduction of swelling and fluid on the knee. | | | | qualified medical professional to advise you on safe |
| Applying a cold wrap immediately following exercise | | | | and effective knee rehab exercises. |