Reduce your knee pain in 3 steps

1. RICE

If you have an acute injury, like if you’re playing volleyball and you feel a pop with immediate swelling, Dr. Wasterlain recommends RICE to reduce inflammation:

1. Rest: Give your knee(s) a break to start the healing process.
2. Ice: Apply an ice pack 30 minutes on and 30 minutes off at least three times a day. Don’t put the ice directly on your skin. Instead, grab a paper towel or cloth to prevent freezer burn.
3. Compression: An ACE wrap or supportive brace can help reduce swelling and stabilize the knee.
4. Elevation: Put your foot above your heart to let gravity help reduce the swelling.

2. Over-the-counter medication

If you have joint pain, NSAIDs (nonsteroidal anti-inflammatory drugs) are typically the most effective for discomfort and swelling. NSAIDs include aspirin, ibuprofen and naproxen. However, some people can’t take these medications if they are on blood thinners or have other restrictions like stomach ulcers or kidney problems.

3. Home exercises

Gentle stretching and strengthening exercises can help stabilize your knee and reduce pain. This routine is great to do at home and only takes about 20 minutes a day.