Physiotherapy Tips for Managing Knee Injuries

Knee injuries are quite common, especially in sports that involve quick movements, twists, or sudden stops. These types of actions can overstretch or overload specific structures within the knee, leading to pain, swelling, and sometimes bruising. Swelling may appear quickly or develop gradually over the next 1-2 days after the injury. You might also find it difficult to bend or straighten the knee, and walking may become painful.

What Should I Do If I injure My Knee?

If you have injured your knee and your pain is severe and you are unable to bear any weight on it at all or it is giving way as soon as you try to stand, your need to seek emergency medical attention. Call you GP to try and obtain an emergency appointment or attend A&E out of hours, as you may need an X-ray to rule out any injury to the bones in the knee.

For less severe injuries (though still potentially painful and limiting your movement), you can follow the RICE principles to reduce pain and aid recovery:

1. Rest

   Rest for the first 48-72 hours after the injury and if you are having difficult walking, try and get hold of crutches or a walking stick.

   
   

2. Ice

   Apply a cold pack (such as ice or frozen peas wrapped in a towel) to the painful area for 15-20 minutes every 2-3 hours during the first 48-72 hours to reduce swelling.

   
   

3. Compression

   Use an elastic bandage to compress the injured area and help control swelling. Ensure the bandage is snug but not too tight, and remove it before sleeping.

   
   

4. Elevation

   Raise the injured leg while sitting or lying down by propping it up on a pillow. This will help keep swelling under control. Avoid leaving the leg in a low position for extended periods.

   
   

If symptoms don’t improve after 5–7 days or if they worsen (such as increased pain or swelling), arrange a physiotherapy review to get it assessment and get started on rehabilitation. It’s normal for the knee to take 4-6 weeks to gradually recover – it’s important not to do too much too soon as this may make it feel worse again. Physiotherapy will involve guidance on modifying sports and activities – there may be things you can start doing and other things will be gradually phased in later on in the recovery process

What Exercises Can I Start Doing?

1. Isometric Quadriceps Contraction. Sit with your leg extended. Tighten your thigh muscles and attempt to straighten your leg as much as possible. Hold for 30 seconds and repeat 10 times.

2. Active Straight Leg Raise (ASLR). Sit with your legs extended in front of you. Engage your abdominal and thigh muscles. Exhale and lift your leg 5 cm off the ground, keeping the knee straight. Hold for 5 seconds, then slowly lower your leg. Repeat 10 times.

3. Active Knee Flexion (Bending) in Supine or Sitting. Sit on a chair with your feet flat on the floor or lie down with your legs extended. Slowly bend your knee as much as you can. If seated, you can use a towel to help slide your knee beneath you. Repeat 10 times.

4. Modify your training. Avoid lower body exercises, such as weight training and impact (running, jumping) until you have had the injury assessed. Modify your training – doing upper body and core instead.

   
   

If you have injured you knee recently and you’d like a diagnosis and plan for managing it and returning back to normal life’s usual activities, book an appointment to see Anna here (AnnaBirchPhysio, Bury St Edmunds) – Anna has been a musculoskeletal physiotherapist for 17 years, serving for 12 years as a physio in the RAF but has also worked in the NHS, private practice and professional sport.