Not only athletes or those into sports should be concerned about taking care of a knee sprain or torn ligament. This can happen to anyone at anytime and anywhere. Worse, one wrong move when you have a knee sprain or torn ligament might lead to severe injury. Knowing how to properly take care of a torn ligament or knee sprain can make a big difference between healing and making things worse.
More About Injuries
Your knees could suffer four of the most common injuries—overuse, cartilage damage, strain, and sprain. Knee sprain happens when the ligaments become overstretched because of pulling or twisting. When this happens, the ligament may be ruptured or torn.
You’ll know if you suffered knee injury if your knee is unstable, swelling, and painful. You might also feel a snapping or popping sensation when the injury happened. Some might have even heard that snapping or popping sound.
Proper Self-Care for Knee Sprain or Torn Ligaments
You only need P-R-I-C-E to manage your knee sprain as well as torn ligament. PRICE stands for:
P – Protection. Don’t allow further injury or harm to your knee or ligament by protecting it.
R – Rest. The injured knee should be at rest for the first three days. Don’t bend or force your knee to move. The rest time is needed to bring back the strength of your knees. After that period, you are free to introduce a new but soft knee movement. This should be enough for a safe and effective knee practice.
I – Ice. Cover ice or frozen peas with towel and put that on the bruising or swelling knee. Never put the ice or any frozen thing directly on the skin as this may cause skin damages.
C – Compress. Apply compression for the knee joint by putting a bandage around it. This will support the injured knee and help decrease swelling.
E – Elevate. The injured knee should be elevated above your heart’s level using a support like long cloth wrap.
While you do the PRICE, you should also avoid doing the HARM. These are:
H – Heat. Keep away from heat as much as possible, even hot bath. This will make the injured knee feeling worse.
A – Alcohol. Drinking any alcoholic beverage can increase swelling and bleeding in the injured knee.
R – Running. Never force your feet to run or do any kinds of physical exercise unless with your doctor’s okay.
M – Massage. Never massage the injured knee as this can encourage bleeding or swelling.
It’s still better that a professional look after the injury and initiate the needed actions. You will be advised to take medicines like painkillers or something that will reduce swelling and inflammation. Physiotherapy may be required for severe knee injuries. In some cases, even surgery is required to correct the knee injury.
Remember, it’s always better to prevent any knee injury than trying to take care of it. Exercising regularly helps prevent knee sprain because your muscles become stronger to support the knee joints. Warming up for at least five minutes is helpful as well. This increases the blood flow to the knee muscles, thus reducing the chance of experiencing injury.