397 views

Shares

Knee injuries are more common than you might think. Whether you are an avid runner, a weekend warrior, or experienced an awkward twist while going about your day, a knee injury can significantly impact your ability to move freely. The most common question after injury is “Should I use heat or ice to help my knee heal?” The answer depends on the type of injury and the stage of recovery. Let’s break it down so you can recover smarter and get back to doing more in life!

When to Use Cold Therapy (Ice)

Cold therapy is a go-to option for most knee injuries, especially in the early stages. Ice is the best option if your knee feels swollen, inflamed, or bruised. Cold therapy works by reducing/slowing blood flow to the injured area, which helps to minimize swelling and numbs the pain receptors.

When to use ice:

  • Immediately after injury: For the first 48 hours, apply ice to reduce swelling and decrease pain.
  • After physical activity: If your knee tends to swell after a workout or long walk, ice can help calm the inflammation.

How to apply ice:

  • Use an ice pack or bag of frozen veggies wrapped in a cloth.
  • Never apply ice directly to the skin to avoid frostbite (skin injury).
  • Apply it to the knee for 15-20 minutes at a time, on and off for the first 48 hours.

If you experience swelling in the knees often, consider using a cold therapy wrap that secures around the knee. These wraps are convenient for keeping ice in place while you stay mobile.

When to Use Heat Therapy

Heat therapy is most effective for chronic knee pain or stiffness, particularly once the initial swelling has subsided. Heat increases blood flow, which can help relax tight muscles and joints.

When to use heat:

  • After the swelling has gone down: Once your knee is no longer swollen, heat can help loosen tight muscles and improve mobility.
  • For chronic conditions: If you have ongoing knee stiffness/ arthritis, heat therapy can be helpful as a daily routine.

How to apply heat:

  • Use a heating pad, heat wrap, or warm towel.
  • Apply it for 15-20 minutes at a time.
  • Ensure the heat source is warm, not hot, to avoid burns.

A moist heat pad can be more effective than dry heat. You can create your own by dampening a towel and microwaving it for a few seconds.

Alternating Hot and Cold Therapy

For some knee injuries, alternating between hot and cold therapy can be beneficial. This is known as contrast therapy and can help improve circulation and reduce stiffness.

How to do contrast therapy:

  • Apply cold therapy for 15-20 minutes.
  • Follow with heat therapy for another 15-20 minutes.
  • Repeat this cycle a couple of times a day.

Contrast therapy can be especially helpful for post-workout recovery or managing chronic knee pain.

Additional Tips for Knee Recovery

Here are a few tips to help you recover faster and get back to doing more:

  • Rest, but don’t stop moving completely: Gentle movements, a light walk, or stretching, can help to prevent stiffness.
  • Elevate your knee: Keep your knee elevated, especially in the first few days after injury to help reduce the swelling.
  • Strengthen supporting muscles: Once you have recovered from the initial injury, strengthening exercises for your hamstrings, quads and calves can help prevent future injuries.

When to Seek Professional Help

While home remedies like hot and cold therapy are a great start, some knee injuries require a professional assessment. If you experience any of the following:

  • Persistent pain lasting more than a few days.
  • Knee instability or feeling like your knee might give out.
  • Swelling that does not improve.
  • Difficulty bearing weight on the injured leg.

You may require help from one of our BioPed clinicians. Our clinicians can recommend products like knee braces to provide added support and stability, strengthening exercises, or custom orthotics to improve your overall alignment and reduce strain on the knee.