Prevention tips for knee injuries
You may be able to help to prevent injuries if you:
- Warm up joints and muscles by gently going through the motions of your sport or activity and stretching muscles.
- Wear appropriate footwear.
- Avoid sudden jarring motions.
- Try to turn on the balls of your feet when you’re changing direction, rather than twisting through your knees.
- Cool down after exercise by performing light, easy and sustained stretches
- Build up an exercise program slowly over time.
First aid for knee injuries in the first 48 to 72 hours
Suggestions for first aid treatment of an injured knee include:
- Stop your activity immediately. Don’t ‘work through’ the pain.
- 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.
- Don’t apply heat to the joint.
- Avoid alcohol ingestion, as this encourages bleeding and swelling.
- Don’t massage the joint, as this encourages bleeding and swelling.
- Avoid Smoking, as it delays tissue healing.