Of major importance in preventing knee injuries are effective physical conditioning, rehabilitation and skill development, as well as shoe type. Ideally, the muscles surrounding the knee joint must be as strong as possible and flexible. The joints and soft tissue comprising the linkage system of which the knee is a part must also be considered sources of knee injury and, therefore, must be specifically conditioned for strength and flexibility.
You can help prevent knee sprains through conditioning, stretching and strengthening exercises. Try to avoid running on hard surfaces (like concrete). Knee support or taping before activity can help prevent re-injury. Wear proper shoes for the activity you are performing. Apply first aid as needed.
Immediately use RICE (rest, ice, compression and elevation). Apply ice for at least the first 24 hours. After 72 hours, you can use heat. Ointments can be applied to soothe muscle pain. Limit putting weight on your knee until healing is well under way. You may need to apply a padded splint or cast to help immobilize the knee. Keep the leg straight as bending the knee may increase swelling.
For Runner's Knee, reduce stress on the knee. Strengthening the leg muscles with isometric and mild weight lifting exercises.
Foot orthotics and/or a knee brace can help patella tracking when there is misalignment. Ointments can be applied to soothe muscle pain. For pain and inflammation that won't go away, your doctor may prescribe steroid injections.
For any serious injury, consult your doctor.
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