Help! I've injured my knee

[adoggymama]

I've had previous knee pain in the past on one leg but nothing ever diagnosed by the doctors. Just called it a strain of muscle thing.

I've been doing some yoga tonight- particularly tricky routine I hadn't done in a while and like an idiot I didn't look up any knee stretches to do beforehand.

My knee is honestly killed me right now and it's spreading down over my shin, into the top of my foot too.

Tried icing, got compression band on it currently and I'll have to take paracetamol if it gets worse.

Any suggestions?

Take ibuprofen rather than paracetamol to bring down the inflammation. Ice for 20 mins every 2 hours. Rest it. Lie with knee elevated above heart level. It may take a few days for the initial inflammation to come down. The “spreading” down leg to foot is likely to be the inflamed tissue putting pressure on the L5 nerve that runs down to the foot so that should subside as the inflammation subsides. If the pain continues beyond 5 days go and see a remedial massage therapist or an osteopath.