Search results
People also ask
What are the best exercises for knee pain?
What exercises should I do after a knee sprain?
How do I strengthen my knees?
Sep 21, 2023 · The most common sprained knee causes include: Sports injuries. Falls. Repetitive strain injuries (overusing your knee during training, or performing a repetitive motion with your legs and knees for work, a sport or a hobby). Knee sprain risk factors. Anyone can sprain their knee, but athletes and people who do physical work are more likely to.
- Overview
- Following the Method
- Applying Additional Treatment Methods
- Rehabilitating Your Knee
A knee sprain is an injury to the ligaments in the knee, which are the tough, elastic-like bands in the knee that connect your bones together and hold your joints in place. A sprain can affect many of the ligaments in your knee by tearing the fibers of the tissues, which usually causes pain, swelling, and bruising.
If you have been diagnosed with a knee sprain, you can follow a few simple steps to recover as soon as possible.
As soon as you injure your knee, you need to protect it from further harm. When the sprain happens, do not continue to move your knee or perform the activity you were taking part in when you injured it. This will only cause your sprain to get worse. If at all possible, sit down immediately and take pressure off of your knee.
If you are in a public place, have someone help you get to the doctor. You don't need to walk too much on your knee until you assess how bad your sprain is.
See a doctor as soon as possible. Because it is the most popular method of treating a sprain, your doctor will likely tell you to follow the rest of the P.R.I.C.E. method after your visit. However, if it is a serious sprain, make sure you follow her instruction completely.
Within the first 48 hours, the most important thing for you to do for your knee is rest it. This will give the ligament time to heal and repair itself. Your doctor will likely tell you to stay off of it as much as possible in the days after your injury. To accomplish this, she may give you crutches to use.
Apply heat after 72 hours.
After you have taken care of your leg with the P.R.I.C.E. method for 48 – 72 hours, you can begin to incorporate a few additional treatments that will help your knee pain and swelling get better. Use a heating pad or hot compress on your knee to alleviate stiffness and pain. Apply heat for 20 minutes, four times per day or as needed. This will help loosen up the muscles in your knee that you have been resting for the three days prior to heating it.
You can also apply heat to your knee in a sauna, whirlpool, hot bath, or hot tub.
Do not heat before 72 hours have passed. You will actually do more harm than good if you heat too soon. The increased blood flow in your knee while it is still initially healing can cause it to bleed or swell more.
Once you have healed enough to start moving your knee again, your doctor may give you exercises to help you get mobility back in your knee. The exercises will be aimed to help prevent stiffness, increase strength, improve range of motion, and increase the flexibility of the joints of your knee. You may be given exercises that focus on balance and strength. You need to do them several times a day to improve over time.
The type of the exercises and the amount of time you will have to do them depends on the extent of your injury. You may need more if your severely sprained your knee. Ask you doctor how long you should do your exercises.
Take physical therapy if needed.
If your injury was really bad, you may need to work with a physical therapist or do at home physical therapy for a little while after your injury. This is not common in most cases, but there are some cases where this is necessary to completely
- 674.8K
- Heel and calf stretch. This stretch targets the muscles in your lower leg, specifically your calf muscles. Share on Pinterest. Gif by Active Body. Creative Mind.
- Quadriceps stretch. This stretch targets your quadriceps, the muscles at the front of your thighs. Performing this move can help improve the flexibility in your hip flexors and quadricep muscles.
- Hamstring stretch. You should feel this stretch in the back of your leg and up to the base of your glutes. If you flex your foot, you may feel the stretch in your calves.
- Half squat. Half squats are an excellent way to strengthen your quadriceps, glutes, and hamstrings without straining your knees. Share on Pinterest. Gif by Dima Bazak.
Oct 7, 2020 · Gentle sprained knee exercises are often initiated quickly after a knee sprain to preserve flexibility and range of motion. This helps with the recovery process to maximize knee function as you heal. Keep reading to learn more about safe exercises for after a knee sprain.
Aug 18, 2023 · 1 Lateral Pendulum (Warm-Up) 2 Forward Pendulums (Warm-Up) 3 Standing Quad Stretch. 4 Basic Hamstring Stretch. 5 IT Band Stretch. 6 Supine Hamstring Stretch. 7 Downward Dog Calf Stretch. 8 Straight Leg Raises. 9 Prone Straight Leg Raises. 10 Quad Sets. 11 Floor Quad Extensions. 12 Floor Lateral Leg Raises. 13 Squats. 14 Back Lunges.
Oct 26, 2023 · October 26, 2023. LCL sprain rehabilitation exercises begin as soon as the initial acute period passes. In particular, avoid lateral (sideways) stress on your knee when recovering from lateral collateral knee ligament sprains. Advert. Strengthening exercises can also begin as soon as pain allows.
This knee rehabilitation exercise program focuses on strengthening the muscles that support your knee to help reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.
