Knee injuries may occur from playing sports, exercising, falling or just working around the house. One of the most common injuries usually not requiring surgery is a knee sprain. This occurs when one or more ligaments in your knee are suddenly torn or stretched. Some ligament tears require surgery, while others just require extensive rehabilitation to regain full function.
Step 1
Elevate and rest your knee. Place a pillow or towel underneath your knee to keep it in a comfortable and elevated position while you lie or sit in bed or on your couch. Put a cold compress or ice on your knee to reduce swelling. Make sure you put a cloth between your skin and the ice to avoid frostbite.
Step 2
Take anti-inflammatory drugs as needed. These can help reduce the swelling in the joint, making it more comfortable to move your knee and possibly to walk. Always follow the suggested dosage on the medication bottle to avoid overdose.
Step 3
Use crutches or a knee brace if necessary. Depending on the type of injury, you may need additional stabilization a brace can provide in order to walk. If it is painful to put weight on the leg, use crutches to move about until the pain and swelling subside and you are able to put your full weight on the leg again.
Step 4
Perform non-weight bearing exercises to increase your knee's range of motion. Some exercises include gentle stretching, water walking or mimicking a bicycle motion with your legs in a pool. You may also perform leg bends and extensions while lying on your back or side to remove the weight from the leg but still allow a full range of motion.
Step 5
Work with a physical therapist to build an exercise sequence that is specifically designed to help repair and rebuild your knee. Different knee injuries require different rehabilitation plans, so you may require a plan that opts for a longer period of flexibility training before moving on to strength training or vice versa.
Step 6
Strengthen the muscles that surround the knee. Often, knee pain is associated with weak quadricep muscles or a tight illiotibial band. Either can leave the knee unstable and open to injury. Start by sitting on the floor with your leg straight out in front of you and tighten and release your quadriceps. This will start to build up the muscle to help strengthen the knee. Graduate to placing ankle weights on your lower leg and performing leg raises to assist in building and strengthening the involved muscles. Perform weight-bearing exercises using rubber exercise bands to offer resistance and help increase muscle strength.
Tips and Warnings
- Follow your specific rehabilitation plan provided by your doctor or physical therapist for best results.
- Don't treat yourself without first visiting your doctor. A knee injury can range from a mild injury to a very serious injury, so you will want your doctor to assess the situation before you begin treating or rehabilitating it. Don't leave ice on your knee longer than 15 minutes at a time unless your doctor tells you otherwise. Leaving ice on an area for extended periods of time may cause nerve or skin damage. Don't jump ahead in your rehabilitation plan, even if your knee starts to feel better. You may re-injure your knee if you do this.
Things You'll Need
- Pillow or towel
- Ice or cold compress
- Anti-inflammatory drugs
- Crutches (optional)
- Knee brace (optional)
- Ankle weights
- Exercise bands
