Knee Pain after Overuse

• Muscle strain and joint irritation are very common following vigorous activity. Such activities include sports like tennis and basketball, jogging, and certain types of work.
  • Local Cold: Apply a cold pack or ice bag (wrapped in a moist towel) to the area for 20 minutes. Repeat in 1 hour, then every 4 hours while awake. Continue this for the first 48 hours after an overuse injury (Reason: reduce the swelling and pain).
  • Local Heat: Beginning 48 hours after an injury, apply a warm washcloth or heating pad for 10 minutes three times a day to help increase circulation and improve healing.