Getting back to activity after a knee injury
Many knee injuries happen during sport. They can also happen with a simple twist when standing up. Most people want to know how to help the knee recover and get moving again.
This page follows NHS guidance on knee sprains and cartilage injuries. It covers the first few days, where a knee support fits in, and how to get physiotherapy.
The first few days
For the first 2 to 3 days after a sprain, the NHS suggests five steps, known as PRICE.
- Protection, for example with a support.
- Rest, stopping exercise and keeping weight off the knee.
- Ice, for up to 20 minutes every 2 to 3 hours, wrapped in a tea towel.
- Compression, with a bandage to support it during the day.
- Elevation, keeping the leg raised on a pillow when you can.
Avoid heat, such as hot baths and heat packs, for the first couple of days. A pharmacist can suggest painkillers, or a gel to rub on the skin.
Where a knee support fits in
For a meniscus tear, which is damage to the cartilage in the knee, the NHS suggests a bandage or a knee support. Take it off when you sleep.
A pharmacist can tell you about the types of knee support you can get. If you are thinking about a hinged brace, ask a pharmacist or physiotherapist whether it suits your injury and your sport.
Moving again
After a few days of rest, the NHS suggests trying some gentle movements. When you can move the knee without pain stopping you, keep moving it so it does not get stiff.
Most sprains feel better after 2 weeks. The NHS advises avoiding strenuous exercise such as running for up to 8 weeks. A severe sprain can take months to get back to normal.
Physiotherapy
Physiotherapy helps with sports injuries such as sprains and strains. It uses exercise, hands-on treatment and advice, and you are usually given exercises to do at home between sessions.
Physiotherapy is free on the NHS, although there may be a waiting list. In many areas you can refer yourself to a community musculoskeletal (MSK) service without seeing a GP first, and you do not need a diagnosis.
If you pay privately, check the physiotherapist is chartered, with MCSP after their name, and registered with the Health and Care Professions Council.
When to get help quickly
Get advice from NHS 111 if your knee is very painful or badly swollen, or you cannot put weight on it. The same applies if it locks or gives way, or if you have a high temperature with redness or heat around the knee.
Go to A&E if your knee has moved out of place or changed shape, or if you have tingling or no feeling in your knee, leg or toes. See a GP if knee pain does not improve within a few weeks.