A simple slip, an awkward landing during sports, or even missing a step on the stairs can cause knee pain, swelling, or a knee sprain. Proper first aid during the first few hours can help relieve pain, minimize swelling, and support the healing process.

Remember the R.I.C.E. principle:

• R – Rest: Limit movement and allow your knee to rest. Avoid putting unnecessary weight or stress on the injured area.
• I – Ice: Apply a cold pack or ice wrapped in a clean towel to the injured knee to reduce pain and swelling. If ice is unavailable, a bag of frozen vegetables wrapped in a towel can be used instead. Never apply ice directly to the skin.
• C – Compression: Wrap the knee with an elastic bandage or compression wrap to help control swelling. Make sure it is snug but not too tight, as excessive pressure may impair blood circulation.
• E – Elevation: While resting, elevate your leg above the level of your heart using a pillow or folded blanket to help reduce swelling.

Note: The R.I.C.E. method is intended for mild injuries such as sprains, muscle strains, or minor contusions. If you experience severe knee pain, significant swelling, deformity, inability to bear weight, or if your symptoms do not improve within 1–2 days, seek medical evaluation promptly for appropriate diagnosis and treatment.

You can find more details on our Facebook page!