Help! twisted knee in long jump! :(?

Question

alright well last week, i poped my knee back long jumping and it still hurts. I have a weekend now off, and only a week left of track. I have a meet on monday any ideas on how to make it better?! like possibly knee exercises or something..

Answer 1

stretch before the long jumps. Until then let the muscles rest and use ice packs on the area for ten minutes at a time , several times a day. Advil tablets taken three times a day will help bring down the inflammation.

Answer 2

Stretches and ice it down.