Knee First Aid (after a mild-moderate accident)
So perhaps you were running, had a fall or twisted your knee, which caused immediate or delayed knee pain. Firstly, I need you to pause the video and make sure you aren’t experiencing any of the ‘red flags’ below:
** RED FLAGS **
If you are experiencing any of the following please consult a doctor asap or go to the emergency department of your hospital.
- Losing control of your bowel or bladder
- Feeling dizzy or losing balance
- Feeling weak or numb anywhere in your body
- Persistent pins + needles
- Feeling nauseous or vertigo
- Feeling faint
- Have double vision
- Having problems with your speech or swallowing
- Have a fever or night sweats
For more information about ‘red flags’ watch this video (click here).
You should apply an ice pack, for up to 20 mins every two hours. Just be sure to put something between the ice pack and your skin, such as a towel or ice pack holder and make sure you check every few minutes for any skin irritation.
Applying compression to the area will help to decrease any swelling and inflammation that may have started to develop. So using a compression bandage, starting below your knee joint, overlapping the bandage by half the width each time, come up and over your knee to around the middle of your thigh.
You want to apply the compression firmly, but not too tight. Signs that it may be too tight include your toes going numb or getting pins and needles, or any change in colour of your foot or toes. Remove the bandage when you go to bed, only wear it during the day.
Try and rest with your leg elevated so that the knee is above the level of your heart.
Avoid massaging or putting heat on the area and avoid drinking alcohol as all of these may increase any inflammation that may be present.
If your knee is painful, for example when bending it, avoid this action for now but do try and keep moving in a comfortable range.
One of the most important things is that you try not to get stressed or anxious about your pain. Just try to stay calm and know that pains like this are common and can be treated.
I recommend that you try and see a physiotherapist in the next 48hours, so that they can assess you and work out what’s most likely causing your pain and guide you through rehabilitation.