Immediate Self-Care Measures:a. Rest the knee and avoid putting weight on it.b. Apply ice packs for 15-20 minutes every 2-3 hours to reduce swelling.c. Elevate the leg to decrease swelling.

Pain Management:a. Consider over-the-counter pain relievers like ibuprofen or acetaminophen, unless contraindicated.

Mobility Improvement:a. Once pain decreases, gently stretch and strengthen the knee with exercises recommended by a physiotherapist.

Consultation:a. Seek medical advice if pain persists or worsens, or if you experience additional symptoms like fever or redness.