Ice or heat are old-fashioned treatments that help give you instant relief, if used the right way. It is important to try and get yourself out of pain as quickly as possible to break the inflammation pain cycle. Once you break that cycle, your pain will be much less or even gone for the first time in months or years. I can’t emphasize enough, trying the following inexpensive remedies …
Ice - Do’s and Don’ts
Most people with chronic knee-pain feel better with ice rather than heat. Try both and see which is right for you.
Ice for 15-20 minutes - Max!
Icing your knee for 15- 20 minutes is helpful, but that's it. Applying ice longer than 20 minutes is not effective because, paradoxically, the body starts increasing the blood flow to the iced area which actually heats-up the joint.
Use Real Ice in a Bag with Water
The water really helps transfer the cold to your knee(s). Put a towel or thin cloth under your ice bag to prevent frostbite (I’ve seen it happen)! A faux-ice pack encased in thick plastic won't have the same pain-relieving effect.
Compress and Put Pressure on the Ice Bag with a Tensor Bandage or a Wrap
That makes a huge difference in effectiveness by reducing the swelling and improving cold transfer to the skin.
Apply Ice 4-to-6 Times a Day
That intense schedule of icing helps lessen your pain and inflammation – but only if you are consistent with your daily treatments. Reduce your icing schedule once you start to have less pain. Remember to stay away from activities that flare-up your pain. People are always amazed at the results – just stay with it and do your best to add in the other natural anti-inflammatory treatments that are outlined in the next few chapters.
Ice After Exercise, Sports or Activities
After sports or activities, icing for 15- 20 minutes really helps reduce inflammation and pain.
Knee-Pain Cure Secret - Instant Knee Freeze Machine
When I had chronic knee-pain, one of my favorite instant-pain-relief secrets was my Cryo-Cuff from Aircast. It’s like an instant-freeze machine for your knee(s). I liked and used it so much I wore it out. The Cryo-Cuff is what many professional athletes use on the sidelines.
The Cryo-Cuff is an ice-and-water thermos attached to a cuff that wraps around your knee. Make sure you buy the pump which automatically circulates the cold ice water around your knee. For more information on where to buy a Cryo-Cuff, see the The Supplement and Remedies Resource Guide on page 69
Heat
If you feel better with heat instead of ice then:
Apply moist heat for 20-30 minutes – or more. Put a towel or thin cloth under your heat pack to prevent burns.
Use proper moist heat packs - not dry heat from an electric heating pad.
The water really helps transfer the heat to your knee(s).
Apply heat 4-to-6 times a day - then reduce the frequency as you feel better.
Wear compression sports apparel or knee sleeves to keep your knee(s) warm.
Final Ice and Heat Advice
Whether you use ice or heat, it’s important that you do it at least 4 - 6 times a day until you feel better. Then cut back. For most people, that will only take a week or two. So stick with it.
In order to get in all your heat or ice sessions, schedule them as follows:
1. First thing when you wake up
2. At work, on breaks and lunch
3. When you return home from work
4. Then again at night, before bed
Use two sets of ice or heat packs and wraps - one for home and one for work.
Remember: to break the inflammation pain cycle, you need to use either ice or heat, consistently.
The best way to diagnosis a swollen knee is by a proper history, physical and joint exam which may then be confirmed with the appropriate technical investigations. Always get your knee examined by a qualified medical professional like a sports medicine doctor.
