Training & Nutrition - taking care of a badly bruised knee

So i crashed in a race, i can barely walk (xray showed nothing)... can't bend my knee either really.

any tips? just some basic stuff i mean, should i wrap it up in something, how does the fluid dissolve, etc

thank you :)

I smashed my knee pretty good biking home from school when I slid out on some ice. I used RICE almost exclusively. I also made sure to gently keep bending it to prevent it from stiffening up. I found that it was helpful to stay off it for a day or so (crutches). I was surprised that it healed as quickly as it did.

Like I said in the other thread, take it easy - and if it doesn't feel better soon go to the doctor to make sure you didn't cause any internal derangement.

To echo Nickel's advice, you need RIICE - Rest, Ice, Ibproufen, Compression and Elevation

A good ice pack is a large bag of frozen corn or peas, put that on your knee, wrap an ACE bandage beginning tightly on your calf and gradually loosening towards your quad. This is to force swelling out towards your core. Try lying on your back, with your foot on the wall with your leg at a 45* or more angle, and pump your foot up and down to circulate blood. Do this for 15-20 minutes 3x per day, and you should see a dramatic reduction in swelling.

Also, 800mg ibproufen 3x daily with food can help with pain and swelling.

Beer too ;)

I'm dealing with a smashed shoulder. The above is what is working for me. The beer helped the most.

Like I said in the other thread, take it easy - and if it doesn't feel better soon go to the doctor to make sure you didn't cause any internal derangement.

To echo Nickel's advice, you need RIICE - Rest, Ice, Ibproufen, Compression and Elevation

A good ice pack is a large bag of frozen corn or peas, put that on your knee, wrap an ACE bandage beginning tightly on your calf and gradually loosening towards your quad. This is to force swelling out towards your core. Try lying on your back, with your foot on the wall with your leg at a 45* or more angle, and pump your foot up and down to circulate blood. Do this for 15-20 minutes 3x per day, and you should see a dramatic reduction in swelling.

Also, 800mg ibproufen 3x daily with food can help with pain and swelling.

Beer too ;)

appreciate the advice on the other thread too snuggle, i just wanted to see what people think since you were the only one who replied. I'll do exactly as directed then, need to find a crutch too, i can't really walk.

Also, 800mg ibproufen 3x daily with food can help with pain and swelling.


Be careful with popping too many NSAID's...this is a pretty hefty dose. I try to take the least amount of NSAID's that I can possibly get away with, whenever I need to take them. They're not all that they are cracked up to be and can do some serious damage to your liver, kidneys, and stomach...even if they're taken with food. NSAID's are also an anti-coagulant, so just be aware that if you use them frequently they will thin your blood...which will make you more susceptible to easy bruising and bleeding.