process. Compression can be an ace bandage or compression garments.
Elevation is another important strategy for swelling control, but people often mistake lying in a recliner or with their feet above their heart as elevation. Elevating above the heart is better than nothing, but it is ineffective. In particular, for the knee, effective elevation means lifting the foot, so there’s at least a 60-degree elevation angle. To sum it up: • Use ice for 36-48 hours to minimize swelling. • Use compression during waking hours. • Elevate at 60 degrees 3-5 times a day for 20-30 minutes at a time. • Use ice for pain relief: 20 minutes at a time as often as needed. Make sure the skin is warmed up before applying ice again. The first step to a quick recovery is reducing pain and swelling. Remember, ignoring this vital first step will often lead to a longer, more painful road to recovery! A physical therapist can help you identify the most effective methods that will work best for you and your specific condition.
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