How to Treat a Twisted Knee
Treating a mildly twisted knee at home is relatively easy. However, medical attention should be sought immediately if you cannot put weight on your injured leg.
At the first hint of pain, you should stop all activity so as to not further injure the knee. Your main concern now is to prevent as much swelling as you can and lessen any pain you might be experiencing.
Apply ice to the twisted knee for only 10-15 minutes at a time at least three times a day for about three days. Do not apply ice directly to the skin or for prolonged periods of time because that can cause frostbite. Place a towel on your knee and then apply the ice pack. You can easily make an ice pack by placing ice in a plastic bag. In a pinch, just grab the bag of frozen peas.
Next, you want to use compression to lessen the blood flow to the knee and reduce the swelling. Wrapping your knee tightly with an elastic bandage will also help stabilize it and limit mobility. If your toes begin to tingle, it could be a sign that your bandage is too tight. Also, remember to rewrap your knee every day.
Elevating your knee will also keep it from swelling. Proper elevation means that your leg is raised above your heart. Lie down and use a chair, table or pillow to prop your leg up.
Taking an over the counter pain reliever will lessen any discomfort you are feeling. Try not to put any weight on your twisted knee for a few days by laying down and using crutches when you have to move around.
After about three days, you can begin to apply heat to your knee for 10-15 minutes at a time at least three times a day for two to three days. This will help with pain and reduce stiffness. You can use a heating pad or place uncooked rice in a sock and microwave for 30 seconds.