how to rehab a knee after a sprain

In reality, physical therapy is the only way a person can achieve a full recovery from a knee or ankle sprain. A carefully constructed, supervised exercise program not only on helps to strengthen the ligaments holding the joint together, it also strengthens the muscles around the joint, preventing future injuries.

Full Answer

How long does a sprained knee take to heal?

ROM and Strengthening – Phase 2: 1. Calf stretch. 2. Quads stretch. 3. Hamstring stretch. 4. Single leg squats. 5. Bridges. 6. Begin walking/jogging program. Persevere with this knee sprain treatment until your knee is 100% and remember, physio...

How to heal a sprained knee quickly?

May 04, 2020 · The Process for Knee Sprain Rehab. If you’ve sprained your knee, the first question is likely: What should be done? It’s a simple, yet challenging task, and that is resting the injury. Rest will be slightly different for each type of sprain, but in general, it means eliminating painful activities.

How do I know if I sprained my knee?

May 23, 2008 · Following the P.R.I.C.E. Method 1. Protect your knee. As soon as you injure your knee, you need to protect it from further harm. When the sprain... 2. Rest your knee. Within the first 48 hours, the most important thing for you to do for your knee is rest it. 3. Ice your knee. In the first few days, ...

How to tell if you strained your knee?

Jul 10, 2017 · 5 Smart Strategies To Rehab Your Own Knee Injury #2 Stretch to Improve Range of Motion. If playback doesn't begin shortly, try restarting your device. Videos you watch... #3 Improve Joint Strength. If playback doesn't begin shortly, try restarting your device. Videos you watch may be added... # ...

How long does it take to rehab a sprained knee?

After the swelling in your knee has subsided and you can stand and walk without significant pain, doctors may recommend four to eight weeks of physical therapy to rebuild strength and flexibility in the thigh and leg muscles, as well as to restore full range of motion to the knee.

What is the fastest way to heal a sprained knee?

TreatmentIce your knee for 20 to 30 minutes every 3 to 4 hours to lessen the pain and swelling. ... Compress your knee. ... Raise your knee on a pillow when you're sitting or lying down.Wear a knee brace to stabilize the knee and protect it from further injury.Take anti-inflammatory painkillers.More items...•Nov 26, 2020

Is it OK to walk with a sprained knee?

Walking will not damage your knee further. Always try to walk normally – i.e. heel down first. In the early stages after injury excessive weight bearing may cause increased pain and swelling. You may be given crutches for a short time to help with this.

How do you tell if knee is sprained or torn?

The following are sprained knee symptoms:Pain around the affected area.Swelling around the sprained section of the knee.Knee instability, leading to your knee buckling under the pressure of your weight.Bruising, moderate to severe, depending on the sprain.A popping sound when the injury occurs.More items...•Mar 30, 2020

What is the fastest way to heal a sprained knee?

The most common treatment for a knee sprain is rest, ice, compression of the swelling, and taking anti-inflammatories. Unfortunately, as you get ol...

I was injured playing football. I was able to walk after one week, but after three weeks there has b...

RICE (Rest, Ice, Compression, and Elevation) is part of the treatment of any sprain, including compression. A compression sock might help out with...

What can I do to help water on the knee?

Water on the knee is a sign of inflammation. It can be due to a broken bursa sac, which is a fluid-filled sac in the knee. Only time will allow the...

How to treat a sprained knee?

To treat a knee sprain, firmly wrap the injured knee with an elastic bandage or band to help reduce swelling and prevent your knee from moving around too much. Next, stay off your knee and rest it in an elevated position as much as possible.

How long does it take for a knee sprain to heal?

Unfortunately, as you get older your body heals more slowly. It may take a minimum of three days to get back to normal, but it can also take longer, depending on the severity of the sprain. Thanks!

What is a knee sprain?

This article has been viewed 576,701 times. 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, ...

How to recover from knee injury?

Additionally, most physiotherapists will tell you that one of the easiest ways to recover from injuries, and prevent them from occurring in the first place, is to lose weight. The less fat you have, the less pressure you will have on your knees. The more leg muscle mass you have, the stronger your knees will be.

What happens if you hurt your knee?

All of these activities cumulatively increase your metabolism by quite a lot. With a decreased NEAT, you are likely to lose muscle mass and gain body fat.

How to strengthen quads?

A simple quad strengthening exercise is a wall squat (as shown below). To begin, you may use only a slight bend in your knee, and then progressively deepen your squat as you build strength. Immediately post-injury you may not have the ability to perform even shallow squats, so feel free to use leg extensions.

What muscles attach to the knee?

There are several main muscles that surround the knee. The first set is the Quadriceps muscles, which are grouped on the anterior side of your thigh and attach to the knee via the Quadriceps Tendon. On the posterior of your thigh you have the Hamstring muscles, which attach to the knee via the Hamstring tendon.

How to activate glute max?

A Pointing Dog exercise is a great way to activate your glute max, as well as to improve your knee extension for better ROM: If playback doesn't begin shortly, try restarting your device. Videos you watch may be added to the TV's watch history and influence TV recommendations.

Is the knee joint a hinge?

As I mentioned in the previous section, your knee joint is a hinge, meaning that it opens in one direction only. However, it is also classified as a “slave” joint, because it operates down the kinetic chain from your hip, which, as a ball-and-socket joint, has much great range of motion.

What are the bones of the knee?

The bone structure of the knee is made up of the Femur (thigh bone), the Patella (knee bone) and the Tibia (shin bone). There are two types of ligaments in the knee. The Collateral ligaments (MCL and LCL) are found on the sides of your knee, while the Cruciate ligaments (ACL and PCL) cross over the knee.

How long does it take for a knee sprain to heal?

Every ankle sprain or knee sprain has three phases of recovery. While healing takes between two weeks and two months, there is no magic formula for making the process go faster. However, systematically moving through these phases allows the joint to heal properly and reduces the likelihood of re-injuring the joint.

How to heal a sprained ankle?

Once the joint has begun to heal, a physical therapist can then prescribe strengthening exercises that will help restore your range of motion, strength, balance, and proprioception (the ability to sense where the joint is in space). Many people assume that once they are no longer in pain, they can go back to normal activities. In reality, physical therapy is the only way a person can achieve a full recovery from a knee or ankle sprain. A carefully constructed, supervised exercise program not only on helps to strengthen the ligaments holding the joint together, it also strengthens the muscles around the joint, preventing future injuries.

How to heal a sprained knee?

One way to shorten the knee sprain healing time is to prevent sprains in the first place. While they are not completely avoidable, you can try the following tips to reduce your risk: 1 Try to eat a healthy diet to improve muscle strength. 2 Keep your weight in a health range to reduce strain on the knees. 3 Avoid your favorite exercises, sports, or workouts when you are tired. 4 Use good fitting shoes that have good support. 5 Always stretch before exercise, sports, or heavy activity. 6 Do warm up repetitions to warm your muscles and prepare them for exercise. 7 Always run on even surfaces in well-lit areas. 8 Use protection equipment when playing sports. Use knee pads and sports tape. 9 Warm up your muscles before you work out. 10 See a doctor before you begin a sports or exercise program. 11 Safety proof your home (Keep stairs lit, use a nightlight, secure loose rugs, and keep cords out of walking areas).

How long does it take for a knee sprain to heal?

Mild knee sprains usually take around 3 to 6 weeks to heal with therapy . Moderate knee sprains take from 8 to 12 weeks to heal. Here are the details: Grade I – Grade I will take a few weeks to fully heal. You will notice the strength return to the ligament at around six weeks as the collagen fibers grow back.

How long does it take for a ligament to heal?

You will notice the strength return to the ligament at around six weeks as the collagen fibers grow back. Make sure you rest from anything that causes you pain, use the ice, and anti-inflammatories if your doctor recommends them. Grade II – This type of injury takes around six-eight full weeks to heal.

How to strengthen a knee joint?

The usual range-of-motion exercises include: Pointing the toes and straightening the leg, and bending the knee up and down. If you are still having acute swelling and severe pain, the doctor may have you hold off a few more days.

How to prevent knee strain?

While they are not completely avoidable, you can try the following tips to reduce your risk: Try to eat a healthy diet to improve muscle strength. Keep your weight in a health range to reduce strain on the knees. Avoid your favorite exercises, sports, or workouts when you are tired.

How to keep swelling down in leg?

Elevate – During the first 48 hours, keep your leg elevated above your heart if possible. Use a few pillows to raise the leg. This will help keep swelling to a minimum. Over the next few days to weeks, continue to elevate the leg whenever possible to facilitate healing.

What is a knee sprain?

It’s an injury where the ligament stretches more than it’s capable of, maybe to the point of tearing.

FAQs

Most people can walk with a grade 1 or 2 sprain. You might need crutches to reduce the pressure on the joint and let it heal properly.

Conclusion: How long will a sprained knee take to heal?

The answer to: “how long can a sprained knee take to heal?” will depend on the severity of the sprain, which ligament was injured, and your treatment method.

Resources

Yaras, Reed et al. “Lateral Collateral Ligament Knee Injuries.” [Updated 2021 May 4]. Statpearls. Retrieved on June 15, 2021 from: https://www.ncbi.nlm.nih.gov/books/NBK560847/