How to Rehabilitate a Knee Injury
Table of Contents
How to Rehabilitate a Knee Injury
There are so many ways that we can injure our knees. From a hard impact in a sports game, to simply getting out of a chair the wrong way, our knees can be very sensitive! The knees are susceptible to various aches, pains, sprains, tears, slipped discs, degeneration of cartilage, diseases and the list goes on! Knee injuries can range from minor injuries that heal on their own, to severe injuries that require knee replacements and surgery. The mechanism of injury and the severity of the injury will dictate your treatment plan and course of rehabilitation.
Although there are multiple ways in which we can injure the knees, there are a lot of options for knee rehabilitation. This includes at home and professional treatment. If you have injured your knee, we recommended seeking the advice of a Physician or Physiotherapist, especially if your pain has not improved or worsened over time.
The best thing you can do if you believe you have sustained a knee injury is to stop whatever you were doing when the injury occurred. This means if you suffered an injury during a sports game, you need to come off the field. Or, if you are feeling sharp pains while jogging around the block, slow down to a walk and rest for a few moments. If your pain persists, worsens with movement, or is irritated with a certain motion, it might be time to seek professional help!
What Are the Common Knee Injuries Sustained
There are plenty of knee injuries that can happen to anyone. Some of the most common knee injuries include,
Ligament Tears (ACL, PCL, MCL)
Tendon Tears
Torn Meniscus
Knee fractures and dislocations
Patellar Tendonitis
Bursitis
Ligament Tears (ACL, PCL, MCL)
Ligament tears are most often caused by rapid changes in direction of the knee. This means the knee can be pushed sideways, forwards, or backward while bent. Depending on the direction of impact, a certain ligament can be strained or torn.
Tendon Tears
Tendon tears are the result of landing on your knee in an unusual way, such as landing after a rebound in Basketball. You can also overstretch the tendons in the knee. For instance, when you are reaching the leg out to get the ball in Soccer.
Torn Meniscus
A torn Meniscus happens when we pivot or turn suddenly, such as during a Golf swing or change of direction. The Meniscus can also degenerate from overuse.
Knee Fractures and Dislocations
Knee fractures and dislocations are the results of high impact forces such as those in car accidents and other forms of high trauma. Knee dislocations can also occur as a result of abnormal structures in the knee.
Bursitis
Bursitis is when the bursa in your knee becomes inflamed. This can happen from overuse of the knee. Patellar Tendonitis is another overuse injury in the knee and is common in Jumpers and Runners.
As we previously mentioned, whatever your knee injury is will determine your course of rehabilitation. Remember that the knee is a Synovial joint, that has many tendons and ligaments. Injury to one area of the knee can result in a loss of function while injury to another area of the knee might not.
How to Strengthen Knees after Injury
When you’ve injured your knee, you should see a healthcare professional immediately- especially if you are in severe pain and/or have a loss of function in the knee.
Minor knee injuries will most likely be treated using the RICE method. RICE stands for rest, ice/heat, compression, and elevation. You will need to take a break from activity during this period of about 1-2 weeks. When you are ready to return to activity, start slow and increase the intensity as tolerated. Chances are, if you go right back into activity as normal you will re-injure your knee or make it worse! Start with light activities such as jogging and then progress.
More significant injuries will require more time off, and treatment such as IFC or ultrasound to reduce swelling. You will most likely need to see a Physiotherapist, who will take you through a series of knee strengthening exercises that are appropriate for your injury. These exercises will work on strengthening the joint, as well as restoring your range of motion and function.
Severe injuries such as meniscal, ligament, and tendon tears will most likely require surgery. A few days after your surgery, you will be advised to seek the help of a Physiotherapist who will take you through a program of care as suggested by your surgeon. For these severe knee injuries, you will need to seek the help and advice of a Physiotherapist! Your knee will most likely not heal on its own.
Knee Injury Rehabilitation Exercises
Below are a sample of knee injury rehabilitation exercises. Remember to take your time when you are going through these exercises, it is not a race!
Please note that depending on your knee injury, some of these rehabilitation exercises might not be suitable for you. These exercises are for those with mild injuries. Always check with your doctor first before trying a new exercise.
Glute Bridge
The Glute Bridge is a great exercise to help strengthen your muscles. You can progress the exercise to a single-leg glute bridge if you are up for a challenge! As well, try adding a band around your thighs to increase the intensity of the exercise. You can find our full exercise tutorial here.
Seated Knee Extension
The seated knee extension takes place in a chair. Keep one foot planted on the floor and extend the affected leg by raising your ankle out in front of you until the leg is straight. Return to the starting position and repeat the movement.
Wall Slides/Squats
Stand with your back against a wall and slowly slide down into a squat. If performing a full squat is too intense for you, try doing a half squat. If you are looking for a challenge, a single-leg squat can be a great option for those who are progressing well through their rehabilitation program!
Standing Knee Flexion
Stand tall and hold onto the support if needed. Slowly raise the heel of the affected leg and bring it towards the Glute on the same side. Once the knee is fully flexed, return to the starting position and repeat the movement.
Calf Raises
Hold onto the back of a chair or a wall. Slowly elevate the body by coming up onto your toes. Hold for one count and then return to the starting position. Repeat the movement.
Knee Injury Recovery Exercises
Your Doctor is the best person to prescribe knee injury recovery exercises because they know and understand your injury. Knee injury recovery exercises will be different for someone with Bursitis as compared to a ligament tear or knee fracture.
Knee injury recovery can be a slow and sometimes frustrating journey. Remember to stay patient and do not push the joint! Follow the recovery exercises that have been assigned to you and perform them consistently for the best results! These knee injury recovery exercises should not be painful. If they are, talk to your doctor about adjusting your exercises or use a modification.
