Recovering from knee surgery can feel overwhelming, especially when it comes to managing swelling and pain. As a nurse with over 30 years of hands-on experience — and as someone who has personally walked the road of recovery — I understand how important it is to find practical, effective ways to make the healing process easier.
Today, I want to share my best nurse-approved tips to help you manage swelling and pain after knee surgery, so you can focus on healing and regaining your strength.
1. Ice, Ice, Ice (But the Right Way)
One of the most important steps in controlling swelling is using ice packs properly. Ice helps reduce inflammation and numbs the sore area, providing much-needed relief. I recommend icing your knee for 20 minutes at a time, several times a day — especially during the first 72 hours post-surgery.
Always place a thin cloth between the ice pack and your skin to prevent frostbite. Some of my favorite products are reusable gel packs that contour around the knee for full coverage.
2. Elevate Your Leg
Gravity can be your friend during recovery. Elevating your leg above the level of your heart helps drain excess fluid and reduces swelling naturally. Use pillows to prop your leg up whenever you are resting.
Pro tip: Make sure your entire leg — from ankle to thigh — is supported. Dangling your knee without ankle support can cause more strain and discomfort.
3. Stick to Your Pain Medication Schedule
Many patients wait until their pain is unbearable before taking medication. I always advise staying ahead of the pain, especially in the first few days. Taking your prescribed medication on a schedule can actually help you move around better, which is critical for preventing stiffness and blood clots.
If you have concerns about medications, talk to your doctor about adjusting your regimen or adding over-the-counter options like acetaminophen or ibuprofen (if approved).
4. Gentle Movement is Key
It might sound strange, but a little movement goes a long way. Light activities, such as ankle pumps, toe wiggles, and gentle range-of-motion exercises, can reduce swelling by promoting circulation.
Follow your surgeon’s or physical therapist’s instructions carefully. Pushing too hard can backfire, but small, consistent movements support faster healing.
5. Stay Hydrated and Eat Anti-Inflammatory Foods
Good hydration helps your body flush out toxins and reduce swelling naturally. Aim to drink plenty of water throughout the day.
Also, consider incorporating anti-inflammatory foods into your diet, like berries, leafy greens, fatty fish (like salmon), and nuts. Avoid salty foods that can cause fluid retention and worsen swelling.
Final Thoughts
Managing swelling and pain after knee surgery is a balancing act, but it’s completely possible with the right approach.
Remember: healing takes time. Be patient with yourself and listen to your body. Every small step you take is moving you closer to full recovery.
If you’re looking for more nurse-approved recovery tips, or product recommendations to make life easier during recovery, be sure to check out my Resources page!
You’re not alone on this journey — and you’re stronger than you think.
