Do: Rest a Sore Knee
Take a break so your knee has time to heal. You’ll only need 1 or 2 days of rest to ease minor knee pain, but severe injuries may keep you off your feet longer.
Talk to your doctor if it doesn’t get better after a few days.
Don’t: Stay on the Couch Too Long
Exercise builds strong muscles around your joints, and that helps prevent injuries.
Once your knee has had enough rest, get back out there. Low-impact water workouts or tai chi are good options. But don’t overdo it or you’ll risk more pain.
Do: Use RICE
Try the RICE formula to treat a knee injury:
- Rest for a day or two to heal.
- Ice your knee to calm inflammation.
- Compress (wrap) your joint for support and to stop fluid buildup.
- Elevate it on a pillow or stool to curb swelling.
Don’t: Risk Slips, Trips, or Falls
Wear shoes with good tread on them to cut your risk of a slip. Choose low-heeled ones with soft, rubber soles.
Keep your home’s hallways and stairwells well lit, and clear floors of things you could trip over.
Do: Use a Cane If You Need One
Feel unsteady? Use something to steady you as you move around. Choose a sturdy, strong, light cane with a rubber tip and a handle that’s easy to grasp.
Hold it at a 45-degree angle to be sure it’s the right height. Find one in a color or style you like so you’ll be more likely to use it.
Do: Watch Your Weight
Extra pounds add strain to your knees and raise your risk of painful arthritis and injuries. But even moderate weight loss can make it better.
If you need to drop a few pounds, set a goal to lose just 5% of your current weight over the next few months …
