Rest the knee and avoid activities that cause pain, twisting, or deep bending
Apply ice for 15–20 minutes at a time, several times a day
Use compression with an elastic bandage or knee sleeve
Elevate the leg above heart level when possible
Reduce inflammation with anti-inflammatory foods such as fatty fish, leafy greens, berries, turmeric, and ginger
Stay hydrated to support tissue healing
Maintain a healthy body weight to reduce stress on the knee
Do gentle range-of-motion exercises as tolerated
Strengthen the quadriceps, hamstrings, glutes, and hips with low-impact exercises
Try physical therapy or guided rehab exercises
Use low-impact activities like swimming, cycling, or walking on flat surfaces
Avoid running, jumping, pivoting, and squatting deeply until symptoms improve
Consider natural pain relief methods such as heat after the acute swelling phase
Get enough sleep to support recovery
Use supportive footwear to improve knee alignment and reduce strain
Seek medical evaluation if the knee locks, gives way, swells significantly, or pain persists