The new acronym for treating knee injuries is PRICE with the 'P' added to the more common mantra for treating an injury, RICE - rest, ice, compression and elevate. Now the advice is to add protection to support the injured area from further pain.
Following P.R.I.C.E is particularly effective for soft tissue injuries - muscle, ligament or tendon. The aim is to aid recovery and minimise discomfort. If applied appropriately, following this protocol can speed up recovery. This would apply to any injured joint or area of the body. For the interest of this article, I am focusing on knee injuries and how with the use of a kneeling pad further discomfort can be preventing whenever you have to kneel done post-recovery when niggles still persist.
PRICE therapy explained
Protection - to immobilise from further injury with the use of a brace, crutches or knee guard
Rest - the period of time in which you avoid exercise that adds stress to an injured knee to help speed-up recovery. The emphasis, though is on relative rest. Complete rest will lead to your muscles losing 3 to 5% of it's strength per day that there is no movement. It is important to start moving an injured knee as soon as it is wise to do so to prevent muscles weakening and joint tightening. Light exercises or stretching should be done with the advise of your doctor or physiotherapist.
Ice- apply cold treatments to reduce the swelling and decrease the pain. A bag of frozen peas works really well because it moulds itself nicely around the shape of the joint offering 10 to 15 minutes of cold pain-relief. Avoid placing directly on to the skin. Use an dish cloth or something similar to place around the bag of ice or frozen pea before applying. Apply every two hours until the swelling has gone down.
Compression - using a stretch bandage to reduce the swelling and pain.
Elevation - this should preferably be in line with the heart. When elevating your leg as a result of a knee injury the advice is to remember to add support under the knee as well as the lower leg. to reducing the pain and swelling related to a knee or any other injury
Post recovery from some knee related injuries can take time. Sometimes the pain returns when partaking in certain activities whether sports related or due to the physical demands of work. These could be kneeling on a hard surface for periods of time. In such circumstances the use of a kneeling pad or mat can be particularly useful for conditions such as arthritis, bursitis (housemaids knee), anterior knee pain, arthritis or Osgood Schlatters. The kneeling pad provides a soft, cushioning surface to kneel on and reduce pressure through the knee. An ergonomically designed kneeler also helps to spread the weight bearing force going through the knees when kneeling.
The knee is one of the most common parts of the body to be injured, which can be caused by a twisting or bending force, or as a result of a direct blow during a sporting activity, as a result of a fall, or an accident.
Don't let kneeling be a cause for injury. The cost of investing in a kneeling mat is pennies versus the longterm agony of a persistent injury.