- 1). Stop all physical activity immediately. Wear a brace to immobilize your injury and prevent sudden movements.
- 2). Take two ibuprofen or naproxen pills every four to six hours. Continue taking the anti-inflammatory medication until your inflammation and pain are gone.
- 3). Press an ice pack directly against the source of pain and leave it in place for 15 to 20 minutes. Repeat ice therapy every three to four hours until the initial inflammation and swelling are substantially reduced.
- 4). Apply a heating pad for 15 to 20 minutes once your inflammation and swelling are under control. Use the heating pad several times per day until the symptoms are completely gone.
- 5). Take two glucosamine-chondroitin pills each day. For torn knee cartilage, stand with one hand against the wall. Grab the ankle on the side of the injured knee and slowly pull it up toward your buttock. Hold for 15 to 30 seconds, then relax; repeat three times. For the shoulder, grab the back of your elbow while seated and pull it toward your chest. Hold and repeat as described for the knee. For the lower back, lie on the floor with your knees up and both feet on the floor. Slowly press your lower back against the floor. Hold for 5 seconds, then relax. Do 10 repetitions.
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