If your knee is swollen, lying back and elevating it can be great.If you want to elevate your knee due to an injury or just to relax, doing so can decrease the redness and swelling.You can take care of your knees for years to come by raising and resting them, knowing when to call the doctor, and maintaining good knee health.
Step 1: The knee is not restrained if you wear loose clothing.
Before elevating your knee, change out of skinny jeans.Blood flow can be reduced by wearing tight clothes.Put on comfortable, loose fitting clothes, such as sweatpants, a skirt or athletic shorts.
Step 2: Lying down on a couch or bed.
Lie on your back on a couch or bed.If you want, you can put a pillow behind your head or shoulders.It is important to have some pillows for your knee.If you are more than 3 months pregnant, lie on your back.Lying flat late in pregnancy can cause your uterus to compress, which can affect circulation.Place a few pillows behind your back and shoulders to make it easier to propped up.
Step 3: It is at least 12 inches above your heart to prop your knee.
If you want to raise your knee, place a few pillows under your foot and calf.If you put pillows under the knee, they can apply pressure to any swelling and limit your range of motion.To get the right elevation, use as many pillows as necessary.A partner or friend may be able to place the pillows for you.If you are in pain, you don't have to exert yourself.If you don't feel confident about arranging your own pillows or have not enough to achieve the right elevation, many online retailers sell knee- elevation pillows to hold your leg at the correct angle.If you're injured or have trouble arranging pillows yourself, this might be a good alternative.
Step 4: The angle between your thigh and the couch or bed should be 45 degrees.
Check the angle between your thigh and the surface you are lying on after arranging the pillows.It's best to have a 45 degree angle between lying flat and having your legs vertical.
Step 5: The process should be repeated several times a day.
For 15 minutes at a time, rest and elevate your knees 3 to 4 times a day.Use your elevation as a time to relax, check your email, or watch a show.levating your knee for this amount of time will increase blood flow and reduce pain.Unless your doctor tells you to do so, elevations are not helpful for a longer period of time.
Step 6: Ice can be applied to relieve pain.
For up to ten minutes at a time, ice your elevated knee with an ice pack wrapped in a tea towel.Don't ice more than once an hour.Icing can make you feel better.A barrier, such as a towel or T-shirt, should be used between the ice and your bare skin.Schedule a checkup with your doctor to rule out a more serious knee injury if your pain makes you want to ice the knee more frequently.
Step 7: If you have to, lose any extra weight.
Excess pressure off your knees will be taken care of by maintaining a healthy body weight through diet and exercise.For good health, work out for 30 minutes a day for 4-5 days a week.This will help you lose weight and increase circulation to the knee.Your doctor can recommend a healthy weight range for you.Your body can get used to that level of activity if you start your new exercise routine slowly.If you are sedentary, try walking once or twice a week for 15 minutes.
Step 8: Walk on the flat surface.
Uneven surfaces, such as grass or gravel, can put pressure on different parts of your knee.This can cause joint pain over time.If you like to jog or walk outside, look for level pavement or a finished track, where the surface will be softer on your joints.
Step 9: How you do squats and lunges should be changed.
If you do lunges frequently, you can put a lot of pressure on your knee joints.Do not bend your knees beyond a 90-degree angle if you want to perform squats and lunges in a knee-sensitive way.When squatting, use your hips to engage the abdominal muscles and maintain a center of gravity.The squat or lunge can be held as a static exercise rather than a moving one.
Step 10: When possible, choose low impact exercises.
You can swap high-impact exercises, such as running and plyometrics, for ones that are easier on your knees.Your feet striking the ground will cause knee pressure and pain.If you want to cycle, make sure your seat is high.When the pedal is at its lowest point, your knee should extend straight.
Step 11: If you want to exercise, wear shoes with support.
Thick-soled sneakers give your knees a cushion for running and jumping when you exercise.Gel inserts can be bought for added comfort.If your feet roll inward when you walk, you should look for a shoe with arch support.If you want to buy athletic shoes, sneaker stores can fit you.If you tell the fitting assistant what activities you like to do when you exercise, they can suggest the best shoes for you.
Step 12: Before you exercise, stretch.
If you want to be active, focus on stretching your calves, quads, and hamstrings.Your knees and kneecaps are taken off as you move.Pressure from your knees can be alleviated by building additional flexibility in your hips.You can increase your pain tolerance by limbering up before exercising.If you want to protect your knees, slowly ramp up to full speed when exercising rather than jumping right into the most challenging part of your workout.There are stretches to explore to protect your knees.
Step 13: Work on your posture.
When walking during the day, place your head over your shoulders and hips.Pain and swelling can occur when your knees are forced to compensate by sloth.As you exercise and go about your daily routine try to be aware of your posture.Building your core muscle strength through plank exercises is one way to improve your posture.Extra pressure on your knees will be lessened by this.
Step 14: If the knee appears abnormal, look to see if it's normal.
Look at the skin covering the knee with your eyes and fingers.Is the skin red or hot?Look for bulging areas of swelling.These changes are not typical of swelling.Call your doctor if you have a knee problem.Red, warm skin can be a sign of an illness.
Step 15: Test for limited movement.
Stand up and bend your knee through its normal range of motion.You should call your doctor if you can't fully bend or flex the knee.
Step 16: Try to hold the weight on the knee.
Holding onto a chair for support, gently bear a little weight by standing on the leg with the swollen knee.If you feel your knee can't support your weight, sit down immediately.If you should go to an urgent care facility, call your doctor.
Step 17: Determine your pain.
Close your eyes and pay attention to your pain level.If your pain is more than a 3 on a scale of 1 to 10, it may mean a more serious injury.Make an appointment with your doctor to have the knee looked at.
Step 18: Check your temperature.
You can check your temperature by putting a thermometer under your tongue.If the final reading is 100.4 degrees F (37 degrees C) or higher, it could be a sign of an illness.An appointment is needed to rule out anything more serious than knee swelling.