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Winter is the season for knee sprains. Stéphane Demorand gives us 6 quick tips to limit the pain and promote healing.
If you have been the victim of a sprained knee, know that the good recovery of this sprain will depend directly on the respect of the instructions which will be given by your doctor. To that end, here are 6 things you can do to put the odds in your favor.
1) Rest:
during the first 10 days after the accident, resting the joint is a fundamental element of rapid recovery. Walk as little as possible, take the elevator, and use crutches if you have difficulty walking.
2) Ice:
the knee must deflate as quickly as possible because the liquid inside is aggressive towards the articular cartilage. The cold has an analgesic effect and increases the local circulation, which allows us to evacuate the waste of the inflammation and to bring the healing materials. Ice your knee 3 times a day for 20 minutes using a cold pack bought at a pharmacy.
3) Put on a splint:
you may be prescribed a splint for up to 6 weeks. This splint has the role of resting the injured ligament if it has not been broken so that it heals perfectly. Don’t underestimate the importance of the splint.
4) Elevate:
If the knee is swollen, elevate the leg at night to promote the deflation of the knee. On the other hand, even if it is more comfortable, avoid putting a cushion under the knee, as this may block the extension and slow circulation. Stop raising the leg when the knee is completely deflated.
5) Contract:
practice small muscle contraction exercises: in a lying position, raise the outstretched leg by strongly contracting your quadriceps and pulling the toes towards you. Another exercise: push your heel into the bed to contract your hamstrings. Finally, still lying down, slowly bend and straighten your knee while keeping your foot on the bed, this will help maintain the mobility of the joint. Do this 3 or 4 times a day for 5 minutes until rehabilitation begins.
6) Re-educate :
re-education, led by a physiotherapist, is an essential step to recover an effective musculature and re-train the knee to face situations of instability. Be rigorous, because the success of the rehabilitation will condition a possible surgical decision.