KNEE PAIN
By Mary Knutson R.N.
Why Do We Get Knee Injuries?
Your knee is the largest joint in your
body and quite complex.
It is very susceptible to injury because
of its exposed location, and the
bending, straightening and twisting it
does each day.
It is not designed to handle sideways
stress, and it carries a lot of weight.
Knee injuries can be sports related,
from trauma, or simply from wear and
tear on the joint.
Knee Pain Can Be From:
Strains and sprains
from sudden twists or
blows to your knee.
Tendonitis, possibly as
a result of intense
bicycling, running or
stair climbing.
Bursitis, an
inflammation of the tiny
fluid-filled sacs
cushioning the knee.
Osteoarthritis, a form of
arthritis can cause pain
with movement.
Torn cartilage or
ligaments in your knee
caused by twisting or
impact.
Loose pieces of your
kneecap or cartilage
that becomes pinched
in the knee joint.
A tender, bulging cyst
behind the knee
(popliteal or Baker’s
cyst).
P.R.I.C.E. : Your Best Tool for
Muscle or Joint Injury
P: Protect the area from further injury. Can
use sling, splint, or elastic bandage.
R: Rest to promote tissue healing. Avoid
activities that cause pain, swelling or
discomfort.
I: Ice the area, (about 15 minutes each time)
to reduce swelling, inflammation and to slow
bleeding. Repeat every 2-3 hours for the
first 48-72 hours while awake.
C: Compress the area with elastic bandage
until swelling stops. (But not too tightly.)
Elevate the affected leg or arm above your
heart, especially at night, to reduce swelling.
Pain Medication
You may take an anti-inflammatory medication.
Consult you doctor or pharmacist about possible
drug interactions, and which over-the-counter pain
reliever is best for you.
Don’t exceed the recommended dose. Read and
follow label directions.
Avoid alcohol.
Take it with food or milk to lessen stomach upset.
Remember that you may not feel injury-alerting pain
after you take pain medication.
Don’t take pain medication any longer than
necessary. Re-evaluate your need for it periodically.
Activity Recommendations
Flex and straighten
your leg gently
every day. If it’s
difficult, someone
can help you move it
at first.
If you use a cane,
carry it on the side
that’s not injured.
Avoid strenuous
activity until your
knee heals.
Start non-impact
exercises slowly.
Avoid squatting,
kneeling or walking
up and down hills.
Seek Medical Care Immediately If:
You have intense, immediate pain
and our knee doesn’t function
properly.
Your knee is loose or unstable, or if
it is painful, even when you’re not
putting weight on it.
Pain follows a popping sound or
snapping sensation.
Your knee locks rigidly in one
position, or the kneecap is visibly
deformed.
Rapid, unexplained swelling or a
fever occurs.
If pain is not
improving
after 1 week of
home
treatment, see
your healthcare provider.
Prevention of Knee Pain
Exercise regularly to strengthen your knee
muscles.
Use warm-up and cool-down exercises.
Use pain relievers with caution. Do not overexert and damage tissue without realizing it.
Bend your knee only to 90 degree angle
during exercise.
Don’t do keep knee bends.
Cushion your knees when kneeling.
Begin a new sport gradually.
Take frequent breaks from repetitive tasks.
This information was collected
from:
Mayo Clinic’s
HealthQuest, Guide to
Self Care (1999).
Philip T. Hagen, Editor-inChief
Published by Mayo
Foundation for Education
and Research
Be sure to also
consult your
physician for
any pain or
injury concerns.