A sprained or twisted knee occurs when you stretch or tear ligaments of the knee beyond their normal limits. The knee is a complicated joint. Four ligaments run through and on the outer portions of the knee: the medial collateral, anterior cruciate, posterior cruciate and lateral collateral ligament. When one or more ligaments are twisted, rehabilitation may be required to help build strength and range of motion in your knee joint.
Immediately After Injury
The initial rehabilitation phase involves keeping the leg stable while performing isometric contractions to strengthen your quadriceps and hamstring muscles. The goal of these exercises is to maintain muscle strength while your injuries heal. Isometric contractions involve contracting the muscle without actually moving the leg. Examples of exercises include sitting with your legs extended in front of you. Focus on contracting your thigh muscles, imagining you are pushing your leg straighter, bringing your kneecap closer to the ground. Stay in the same position to strengthen the hamstring muscles.
Early Strengthening Exercises
As your knee ligaments heal further, progress to strengthening exercises that limit your range of motion. Your goal during this rehabilitation phase is to advance in terms of knee flexion -- how far back you are able to bend the lower leg. You will continue isometric quadriceps contraction exercises and incorporate straight leg raises. Exercise the calf muscles to strengthen them. Your physical therapist may perform stretching exercises with you, such as pulling the lower leg back toward your buttocks while in a lying position.
Full Range of Motion
As you increase in knee flexion and your pain diminishes, engage in strengthening exercises for greater range of motion. Perform these movements only with approval from your physical therapist. At the beginning of this phase, your goal may be to achieve 120 degrees of knee flexion. You should not experience pain when you perform these exercises -- if you do, cease exercising. Exercise examples include stepdowns on a staircase and half squats. You will continue stretching exercises and incorporate balance activities, like standing only on your affected leg for 15 seconds, then increase the time increments as you grow stronger.
Considerations
The time it takes for recovery can vary depending on your health, severity of your injury and rehabilitation progression. A return to sports can take between eight and 12 months, according to Sports Science Orthopaedic Clinic, physicians for South African cricket, rugby and football teams. Pushing yourself too hard can affect your healing progress. Pace yourself through your recovery, following your physical therapist's advice to ensure that your ligaments have properly healed.
