What You Can Do
- Use cold therapy. Apply ice or cold pack to the painful knee for 15-20 minutes at a time, several times a day as needed. Place a thin cloth between the ice pack and your skin.
- Elevate the leg if swollen. When resting, raise your leg so your knee is above the level of your heart to help reduce swelling. (This usually requires multiple pillows).
- Keep moving as tolerated. Continue doing daily activities that are comfortable. Mild discomfort that is tolerable can be expected, but avoid activities that cause sharp pain or significant swelling. Using a stationary bike is an excellent option to keep the knee moving and prevent stiffness.
- Avoid prolonged sitting. Change positions regularly and gently straighten and bend your knee throughout the day to reduce stiffness.
- Take movement breaks. Stand up and walk around every hour if you have been sitting for long periods.
- Walk for exercise as tolerated. Start 3 to 5 minutes once or twice daily. If walking does not increase your pain or swelling, gradually add a few minutes each day until you can walk 30 to 45 minutes comfortably.
- Expect some ups and downs. It is normal to have some days feel better than others, as long as you are improving overall.
Knee Exercises to Try if Comfortable
Recumbent Bike
Use a stationary bike at a comfortable pace. Maintain upright posture and smooth pedaling throughout the session. Perform for 10-30 minutes, 4-5 days/week.
Heel Raises
Stand while holding a stable surface for balance. Rise onto your toes, hold briefly, then slowly lower your heels to the floor. Perform 10 repetitions for 1-2 sets, 3-4 days/week.
Straight Leg Raise
Lie on your back with one knee bent and the other leg straight. Tighten the thigh muscle, raise the straight leg, pause briefly, and lower slowly. Perform 10 repetitions for 1-2 sets, 3-4 days/week.
Heel Slides
Sit in a chair or lie on back with both feet on the floor. Slide one heel backward as far as comfortable, then return to the starting position. Perform 10 repetitions for 1-2 sets, 3-4 days/week.
Bridges
Lie on your back with knees bent and feet flat. Tighten your abdominal muscles and lift your hips off the surface. Lower slowly with control. Perform 10 repetitions for 1-2 sets, 3-4 days/week.
