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The key to treating many types of knee pain is to break the cycle of inflammation that begins right after an injury. Even minor trauma causes your body to release substances that lead to inflammation. The inflammation itself causes further damage, which in turn triggers more inflammation, and so on. But a few simple self-care measures can be remarkably effective in ending this cycle. For best results, start treating your injury right away.

Commonly referred to by the acronym P.R.I.C.E., self-care measures for an injured knee include:

1. Elevation. Because gravity drains away fluids that might otherwise accumulate after an injury, elevating your knee can help reduce swelling. Try propping your injured leg on pillows or sitting in a recliner.

2.Compression. This helps prevent fluid buildup (edema) in damaged tissues and maintains knee alignment and stability. Look for a compression bandage that’s lightweight, breathable and self-adhesive. It should be tight enough to support your knee without interfering with circulation.

3.Ice. A staple for most acute injuries, ice reduces both pain and inflammation. Some doctors recommend applying ice to your injured knee for about 20 minutes three times a day. A bag of frozen peas works well because it covers your whole knee. You can also use an ice pack wrapped in thin fabric to protect your skin. Although ice therapy is generally safe and effective, don’t leave ice on longer than recommended because of the risk of damage to your nerves and skin.

4.Rest. Taking a break from your normal activities reduces repetitive strain on your knee, gives the injury time to heal and helps prevent further damage. A day or two of rest may be all that’s needed for minor injuries. More severe damage is likely to need a longer recovery time.

5.Protection. The best way to protect your knee from further damage depends on the type and severity of your injury. For most minor injuries, a compression wrap is usually sufficient. More-serious injuries, such as a torn ACL or high-grade collateral ligament sprain, usually require crutches and sometimes also a brace to help stabilize the joint with weight bearing.

Knee pain treatment exercises can help control your knee pain. Strengthening and stretching your quadriceps and hamstrings will both improve and protect your knee. The exercises prevent stiffness and make your knee less vulnerable to injury, according to thephysiotherapysite.co.uk. Do the exercises several times daily to get the best results. Check with your doctor prior to starting any exercise program to avoid injury.

Straight Leg Lift:Straight leg lifts help strengthen your quadriceps, or thigh muscles, according to the American Academy of Orthopaedic Surgeons. Lie on your back to do this knee pain treatment exercise. Bend your healthy knee while keeping your injured leg straight on the surface. Tighten your abdominal muscles to keep your lower back firmly against the floor. Tighten the thigh muscles in your painful leg. Slowly lift your straight leg 12 inches off the floor. Hold this position for five seconds. Slowly lower your leg back to the original position. Repeat this exercise five times. Make certain you do not arch your back during this exercise. You also do not want to use a sudden, jerking motion to lift your leg.

Water Walking:Walking in water can help your knee pain. Walking is good for your body, but walking in water places less impact on your joints. The water’s natural buoyancy supports your body weight, which helps diminish your knee pain. Water provides 12 times the resistance of land-based exercises, which also helps you strengthen and build muscle, according to the Arthritis Foundation. Get into waist or chest-deep water. Walk as you would on land. Stand upright with your shoulders back. Bend your arms slightly and keep your chest lifted. Make certain your feet touch the pool’s bottom to avoid any injury. Tighten your abdominal muscles to avoid straining your back. Slowly stride forward at your own pace. If walking in shallow water, walk across the width of the pool. Relax for 10 seconds when you reach the opposite side. Walk back to your original starting point. Repeat this exercise five times. If you are walking in chest-deep water, walk the pool’s perimeter. Hold onto the pool’s side with your hand, if desired. The deeper the water, the more intense your workout.