How to treat your injured knee

Following injury, your knee may be swollen, bruised, painful or stiff. In order to help the natural healing process, follow the advice below.

During the first 48-72 hours

In the first few days, apply a packet of frozen peas wrapped in a damp tea towel to the painful/swollen area. This can be left on for up to 20 minutes, every 2 hours, provided that it is comfortable. If uncomfortable, remove it as it may cause a burn.

Initially treatment is to calm inflammation and control the swelling and pain. This can be managed with:

• Rest. Try and walk as normally as possible by putting your heel down first, but reduce the amount of walking you do. If your knee becomes more swollen you might need to do a little less.
• Ice. In the first few days, applying frozen peas wrapped in a damp tea towel to your knee can help with the pain. Ideally for 15 mins every couple of hours. If it’s uncomfortable remove the ice pack as it may cause a burn.
• Painkillers are important to help you keep moving around. Paracetamol and ibuprofen are effective pain killers when taken regularly and can be taken together. We do not routinely dispense these as they can be bought cheaply over the counter from a chemist or supermarket. Read the packet instructions for the doses.
• Elevation of the leg with the knee supported will discourage swelling.

We no longer offer compression bandages for sprains as they appear not to have an effect on the speed of recovery. But some people find them comforting to wear and you can purchase them from a pharmacy if you want to try one.

It is important to rest and elevate the leg.

Avoid walking on the injured leg as far as possible. You may have been given crutches, If so, use them to cut down the weight through the injured leg.

You may have been given a brace or knee support. This should be comfortable and not too tight or too loose. You will have been advised on how to remove this for showering and if you need to keep it on a night.

After 3 days

It is essential to start exercising. This will promote healthy healing and prevent future stiffness and weakness. Exercises should be performed slowly, moving into discomfort, but not pain. They can be repeated 5 - 6 times spread through the day.

Exercise 1: Knee push downs

• Support your injured leg, tense your thigh muscles, hold for 5 seconds then relax. 
• Repeat 10-20 times.

Exercise 2: Knee straightening over rolled blanket

• Sit on a bed or the floor with your knee resting over a rolled blanket or firm cushion. Pull your foot up at the ankle, then straighten the knee by tightening the muscles on the front of your thigh. Hold for 5 seconds, then lower and relax. 
• Repeat 10-20 times.

Exercise 3: Knee bending with towel

• Support injured leg and slide your heel towards your bottom. You can assist this with a towel looped round your foot. 
• Repeat 10-20 times.

Exercise 4: Gentle knee bending

• Let your knee bend as far as possible and gently move it backwards and forwards for 3 - 4 minutes. Try to bend the knee a little further at each session. This can be performed either over the edge of a table or a high chair.

If any of the exercises or walking cause your knee to swell further, stop the exercises and rest in elevation for a further 1 - 2 days.

Walking

Depending on the extent of your injury, you may have been given elbow crutches or sticks to enable you to walk with a good walking pattern. Try to walk normally, by putting your heel down first, unless you have been told not to put any weight through your knee.

It is important to remain mobile if possible; however, in the early stages after your injury, doing too much will cause increased pain and swelling. You need to monitor the pain and swelling and adjust the amount of activity accordingly.

Gradually wean off Elbow Crutches (if applicable) and increase your activity as pain and swelling subside.

Please remember to return the crutches/sticks to the Emergency Department or the recycling area in the entrance of the Brunel building.

Returning to sport

Before returning to any sporting activities involving running and twisting and turning at speed, your knee should be free of pain, fully mobile and strong. 

Depending on how badly your knee is sprained, it may take between 4 - 12 weeks, sometimes longer, to get back to normal. 

Activities such as swimming, cycling, weights and step work can be used to help build up the knee initially. When you feel ready, gradually build up your running distance. Where sports such as rugby and football are concerned, join in training sessions before returning to matches.

If you are concerned about your progress, contact your GP or the Emergency Department that you originally attended.

© North Bristol NHS Trust. This edition published April 2024. Review due April 2027. NBT002262.