Knee injury
This leaflet will provide information to help you recover from your knee injury.
When you twist or stretch your knee you can damage the ligaments and tendons that support and move the knee joint. This type of injury can cause pain, swelling and bruising. Your knee will also feel limited in its movement and you may have difficulty walking and have a limp.
These symptoms are expected after this type of injury. It will heal, but it is important to do the correct treatment yourself to reduce the pain and swelling, and improve the movement.
Pain
If you feel the pain is severe enough to stop you sleeping then take some regular pain relief. Paracetamol taken regularly will help control the pain and allow you to exercise more comfortably. If you need a stronger painkiller such as Codeine then see your GP.
As the inflammation process of the injury needs to happen it is important that you don’t take Ibuprofen for the first 48 hours. If the swelling persists after this time then you can take Ibuprofen as well as the Paracetamol. If you have asthma or stomach problems then please discuss with your doctor whether you can take any form of anti-inflammatory tablets. (Ibuprofen is not recommended if you have asthma, kidney disease or stomach problems)
Swelling
It is important to limit the amount of swelling you have as this can delay the healing.
As soon as you get home you need to sit with your knee supported on a few pillows. Your knee has to be higher than your hip for gravity to help get rid of the swelling. If possible you should rest in this position for at least the first 24-48 hours after the injury. If the swelling continues after this time you need to spend as much of the day as possible in this elevated position as you can
Ice packs
Using a proper ice pack on the knee every two hours will also help both the pain and the swelling. Ideally use a large pack of frozen peas and wrap this in a tea towel that is wet with cold water (do not put the packet plastic in contact with your skin and do not leave on while you are asleep). Place this pack over the knee and press it on firmly. Wrap this in place tightly with a bandage, scarf or another towel. Keep this ice pack in place for 15-20 minutes. Immediately after do some gentle exercises as shown below.
Remember to put the peas back in the freezer so you can use them again but label them clearly so you don’t cook them by mistake. Repeat the icepack treatment every two hours.
Walking
You may find this difficult to start with due to the pain and stiffness. If you have been given crutches use these initially for the first 1-2 days until the pain and swelling is less and you can put your foot to the floor. Try to walk with a normal walking pattern as soon as possible – heel to the floor first, and then push off with your toes with the foot pointing forwards rather than sideways. Gradually build up the amount of walking you do over the next week, both in distance and speed, without overdoing it in the early stages. If you get a recurrence of the swelling after walking remember to sit with your knee elevated and try some more icepacks
Knee exercises
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In a lying position try to slide your heel up to your bottom, hold for 5 seconds and then push away Try this 10 times at least 3-4 times a day. For the first few days it may be more comfortable to do this after the ice pack has been on.
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In a sitting position try to squeeze your knee flat into the floor, tighten your thigh muscles at the same time. Hold for 5 seconds. Try this 10 times at least 3-4 times a day. For the first few days it may be more comfortable to do this after the ice pack has been on.
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In a sitting position with a rolled towel under your knee, squeeze the thigh muscles until your foot is raised from the floor and your knee is straight. Hold for 5 seconds. Try this 10 times at least 3-4 times a day. For the first few days it may be more comfortable to do this after the ice pack has been on.
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In a sitting position squeeze your thigh muscles to straighten your knee, now raise your whole leg to lift your heel off the floor. Hold for 5 seconds. Try this 10 times at least 3-4 times a day. You may find that this is easier to do a few more days after the injury.
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Getting back to activity
True healing of the damaged tissues can take at least six weeks.
Activities such as swimming, cycling and controlled walking can help to maintain your general fitness whilst the knee mends.
Make sure that you have regained full movements of the knee, that all the pain has settled and you can walk normally and quickly before you try running again.
Then you can start back to some light training or gym work and test your knee out with specific sport exercises before playing competitively again.