✅ If 2+ “Problem” signs: See a doctor within 24 hours.
🌿 What NOT to Do (Common Mistakes That Make It Worse)
- ❌ Taking ibuprofen for “infection” → Masks fever (hides sepsis risk)
- ❌ “Walking it off” with a torn meniscus → Shreds cartilage further
- ❌ Applying heat to gout → Fuels inflammation (ice only!)
- ❌ Ignoring calf swelling → Blood clots kill silently
✅ The Only 3 Home Remedies That Actually Work
(For non-emergency cases like bursitis or mild arthritis)
- RICE + Compression Sleeve
- Ice 20 mins/hour (not directly on skin)
- Compression: Wear a knee sleeve while resting (not sleeping)
- Elevate above heart level (use pillows under heel)
- Turmeric “Golden Milk”
- 1 cup warm almond milk + 1 tsp turmeric + ½ tsp black pepper (boosts absorption)
- Reduces gout/bursitis inflammation by 40% (per Arthritis & Rheumatism)
- Quad Sets (Bed Rest Exercise)
- Lie flat → tighten thigh muscle → hold 5 sec → release
- Do 20x/hour → prevents muscle atrophy while resting
⚠️ Stop home care if: Swelling worsens after 48 hours or fever develops.