A twisted knee is an injury from an unnatural twisting motion, damaging soft tissues like ligaments (which connect bones) and menisci (cartilage cushions). Injuries range from a mild stretch to a complete tear, and prompt care is important for recovery.
Initial Steps for a Twisted Knee
Immediately after a twisted knee injury, implement the RICE method: Rest, Ice, Compression, and Elevation. Resting the injured knee prevents further damage and allows healing. Using crutches can help avoid putting weight on the affected leg if walking causes pain.
Applying ice to the knee reduces pain and swelling by constricting blood vessels. Apply an ice pack for 15 to 20 minutes at a time, several times a day, especially within the first 48 to 72 hours. Always place a thin cloth between the ice and skin to prevent frostbite. Wrapping the knee with an elastic bandage provides compression, minimizing swelling and offering support. The bandage should be snug but not so tight that it causes numbness, tingling, increased pain, or coolness in the foot.
Elevating the injured leg above heart level, especially when resting, aids in reducing swelling by encouraging fluid drainage. Prop the leg on pillows while sitting or lying down. For pain management, over-the-counter medications like acetaminophen or NSAIDs (ibuprofen, naproxen) can reduce pain and inflammation. Always follow medication instructions and consult a healthcare provider if pain persists for over 10 days or if unsure about dosage.
Recognizing the Severity of Your Injury
Understanding the symptoms associated with a twisted knee helps assess its potential severity. A knee sprain occurs when ligaments are stretched or torn. Symptoms often include pain, swelling, instability, or the knee giving out. Reduced range of motion and difficulty moving the knee are also common.
A meniscus tear involves damage to the C-shaped cartilage that cushions the knee joint. This injury results from forceful twisting or rotating the knee, especially when bearing weight. Common signs include pain, stiffness, and swelling, which may develop gradually. A popping sensation at the time of injury, difficulty straightening the knee, a locked feeling, or the knee giving way also indicate a meniscus tear.
Patellar subluxation, a partial dislocation of the kneecap, occurs when it temporarily slides out of its normal groove. This condition causes pain and swelling around or underneath the kneecap, along with instability or buckling. A grinding or popping sensation may also be present.
When to Consult a Doctor
Seek medical attention if certain symptoms arise or persist after a twisted knee injury. If you experience persistent severe pain, an inability to bear weight, or if your knee feels unstable or gives out, a doctor’s evaluation is warranted. Significant worsening swelling, or an inability to fully extend or flex your knee, also suggests medical consultation.
An obvious deformity in your leg or knee, along with numbness or coldness in the foot, require immediate medical attention. If you heard a distinct “pop” at the time of injury, or if symptoms do not improve after a few days of RICE, a healthcare provider can provide a proper diagnosis. A medical professional can assess the injury’s extent and recommend treatment options, which may include imaging tests like X-rays or MRI scans to confirm diagnosis.
Long-Term Healing and Strengthening
After the initial acute phase, a gradual return to activity is important for complete healing. Recovery time for a sprained knee varies; minor sprains typically take a few weeks, while severe sprains may require several months. Avoid activities that cause pain and slowly increase physical demands as the knee strengthens.
Gentle exercises restore flexibility and strength around the knee joint. These include:
- Quadriceps sets: Tighten thigh muscles by pressing the back of the knee down to maintain muscle activation.
- Hamstring curls: Gently slide the foot towards the buttocks while bending the knee to improve flexibility in the back of the thigh.
- Calf raises: Rise on the balls of your feet to strengthen lower leg muscles, contributing to overall knee stability.
- Straight leg raises: Lift one leg off the ground while lying on your back to target muscles that stabilize the knee.
Perform these exercises without pain several times a day.
Physical therapy is often recommended to guide rehabilitation, especially for significant injuries. A physical therapist can provide a tailored exercise program to improve strength, range of motion, and balance. This supervised approach ensures exercises are performed correctly, preventing re-injury and promoting optimal recovery. Preventing re-injury involves consistently performing strengthening exercises, warming up adequately, and gradually increasing workout intensity. Continued exercise, even after recovery, can maintain knee health and reduce future injury risk.