Rest the knee and avoid activities that worsen pain
Reduce swelling with ice packs for 15–20 minutes at a time
Use compression with an elastic bandage or knee sleeve
Elevate the leg above heart level when possible
Limit twisting, deep squatting, jumping, and running
Do gentle range-of-motion exercises as tolerated
Strengthen the surrounding muscles with low-impact exercises
Maintain a healthy body weight to reduce knee stress
Eat a balanced diet rich in protein, vitamins, and minerals
Stay hydrated
Consider anti-inflammatory foods such as fatty fish, leafy greens, berries, and nuts
Use proper footwear with good support
Try low-impact activities like swimming or cycling if tolerated
Allow adequate time for healing and avoid rushing back to sport
Seek medical evaluation if pain, locking, instability, or swelling persists