When people describe “rolling their knee,” they refer to a sudden, often painful incident involving the knee joint. This common phrase describes an unexpected motion that can cause discomfort or a feeling of instability within the knee.
Understanding “Rolling Your Knee”
“Rolling your knee” describes when the knee joint undergoes an unanticipated twisting, hyperextension, or buckling movement. This can lead to a sensation of instability or displacement. The knee is a complex joint, formed by the thigh bone (femur), shin bone (tibia), and kneecap (patella). Ligaments and cartilage within the joint provide stability and cushioning, making it susceptible to injury when subjected to unusual forces.
How Knee Rolling Occurs
Knee rolling occurs during activities involving abrupt changes in direction or awkward landings. Pivoting quickly during sports, stepping onto uneven ground, or landing improperly from a jump can lead to this. These actions place excessive stress on the structures that stabilize the knee. The sudden application of force can cause the joint to move beyond its normal range of motion, leading to the sensation of the knee “giving way” or rolling.
Common Injuries from Knee Rolling
The motions associated with a “knee roll” can result in several specific injuries. Ligament sprains are frequent, including tears to the anterior cruciate ligament (ACL), medial collateral ligament (MCL), and lateral collateral ligament (LCL). An ACL tear can cause a loud pop and immediate swelling, making it difficult to bear weight due to instability. An MCL injury causes pain on the inside of the knee, and sometimes a popping sensation and instability. LCL injuries cause pain and tenderness on the outer side of the knee, and can lead to a feeling of looseness.
Meniscus tears are another common outcome, where the C-shaped cartilage cushions between the thigh and shin bones are damaged. Symptoms can include pain, swelling, stiffness, and a feeling of the knee catching, locking, or giving way. Patellar (kneecap) dislocations also occur, where the kneecap is forced out of its groove. This injury causes intense pain, visible deformity, swelling, and an inability to walk or move the knee.
Immediate Actions and When to Seek Medical Help
Immediately following a knee roll, applying the RICE method (Rest, Ice, Compression, Elevation) can help manage initial symptoms. Rest the injured knee to prevent further damage, and apply ice for 10 to 20 minutes several times a day to reduce pain and swelling. Compressing the knee with an elastic bandage can help control swelling, and elevating the leg above heart level promotes fluid drainage.
It is important to seek professional medical attention if symptoms are severe or do not improve. Warning signs include:
Intense or worsening pain
Rapid or persistent swelling
An inability to bear weight on the leg
A feeling that the knee is “giving out”
Any visible deformity of the knee or a “popping” sound at the time of injury
Reducing Your Risk
Proactive measures can reduce the risk of experiencing a knee roll. Strengthening the muscles surrounding the knee, such as the quadriceps, hamstrings, and glutes, provides better support for the joint. Incorporating exercises like squats, lunges, and leg raises can enhance knee stability.
Improving balance and proprioception, which is the body’s awareness of its position in space, can also help prevent falls and awkward movements. Proper warm-up routines before physical activity prepare the muscles and joints for exertion, while appropriate footwear provides necessary support and alignment. Practicing correct form during sports and daily activities, along with gradually increasing workout intensity, further minimizes stress on the knees.