Knee pain is common. It can be caused by injuries such as sprains, fractures, pulled muscles and tendonitis. If you are very athletic or have existing joint and muscle problems, you may be more likely to experience a knee injury. Your doctor will likely recommend elevating your knee while you are recovering from a knee injury. Elevation is important because keeping an injured area of the body near or above the level of your heart can help reduce swelling.

Things You'll Need

Find a comfortable place to sit, such as the couch.

Take multiple pillows and place them at one end of the couch. If you are too injured to do this yourself, ask for help from a friend or family member.

Sit down on the opposite end of the couch and put both of your legs sideways on the couch.

Lift your injured leg and place it on the pillow stack so that the knee is now in an elevated position.

Modify this scenario if you need to sit in a desk chair to work. Place a second chair next to the one you are sitting in. Place pillows on the seat of the chair and rest your injured leg on the pillows.


  • Talk to your doctor about how long you should elevate your knee. Depending on your injury, he may recommend as little as two days or as long as two weeks.

  • Your doctor may also recommend applying an ice pack or a heat pack to your knee during elevation. Follow your doctor’s advice.