Sprained Your Knee? Simple, PT-Approved Treatment and Exercises to Heal and Feel Better
If you have a knee sprain, pain at the joint can make everyday activities harder to do. But you can get back to the things you enjoy more quickly if you incorporate these exercises into your recovery.
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Ever had your knee just… give out? Maybe you were kicking around a soccer ball, sliding down a ski slope, or simply going for a walk. No matter how it happens, a knee sprain can be surprising and uncomfortable. The joint might be painful, and you might notice some swelling and bruising in the hours and days that follow. What’s going on, and what should you do about it?
While there are many possible causes for knee pain, you may have sprained your knee. Simply put, that means you’ve stretched or possibly even torn one or more of the ligaments in the area. (Hearing you’ve torn a ligament might sound scary, but it's actually quite common and can be managed with self-care in a lot of cases.)
“We often see knee sprains in people who play sports,” says Gwen Smith, PT, DPT, a physical therapist at Hinge Health. “Many are recreational athletes who engage in activities like soccer, football, basketball, or skiing.” A sprain may occur when someone changes direction rapidly or collides with another player while their foot is planted. It’s also common to experience a knee sprain if you trip on an uneven sidewalk that catches your foot or when your knee bangs into a car’s dashboard in an accident, she adds.
If you think a knee sprain means you’re stuck on the sidelines, think again. In most cases, a knee sprain can be effectively managed at home with movement and exercise therapy. Gone are the days when you just have to rest and ice on repeat. In fact, the more you’re able to move with the right modifications, the faster your recovery will be.
Here, learn more about how to treat a knee sprain — and try these exercises from our Hinge Health physical therapists.
Our Hinge Health Experts
Gwen Smith, PT, DPT
Jonathan Lee, MD, MBA
Dylan Peterson, PT, DPT
What Is a Knee Sprain?
A knee sprain, by definition, happens when ligaments in or around your knee get improperly stretched out. Ligaments are fibrous bands that hold bones in place and help keep a joint (in this case, the knee) stable. Some sprains can be pretty minor and you won’t need to modify your movements much, while others may have a bigger impact on your daily living.
If you experienced a knee sprain, you most likely stretched or tore one of the four major ligaments in the knee:
anterior cruciate ligament (ACL)
posterior cruciate ligament (PCL)
medial collateral ligament (MCL)
lateral collateral ligament (LCL)
The ACL and PCL are inside the knee joint, while the MCL and LCL are on the sides.
Knee Sprain vs. Knee Strain
Knee sprains and knee strains sound similar, but they’re not the same thing, says Dr. Smith. Sprains involve ligaments that are stretched or torn. (The degree of the stretch or tear can vary in severity.) Strains, on the other hand, refer to an injury to the muscles. “Compared to muscles, a ligament injury, or sprain, may take a bit longer to recover,” she explains.
Knee Sprains: A Hinge Health Perspective
Many people are afraid to move after a knee sprain, but maintaining range of motion is key, says Dr. Smith. Assuming your sprain is relatively mild, it’s okay to do gentle, range-of-motion exercises at home. “If you heard a pop or feel very unstable, however, it’s best to see a provider first,” she says.
Whether you’re able to start exercising right away or need a little time to heal first (due to a more severe sprain), being active should play a big role in your recovery. “You want to be able to return to activities you previously enjoyed,” says Dr. Smith. “One way to do that faster is by strengthening the surrounding muscles and making sure you’re not compensating by relying too heavily on the non-injured knee and leg.”
Knee Sprain Symptoms
Knee sprain symptoms vary depending on the severity of the injury, but they may include the following:
Knee pain and tenderness
Swelling around the knee
Inability to bear weight on the joint
A popping sound, which might indicate a full tear
Common Causes of Knee Sprains
Knee sprains are relatively common, especially in people who are active, says Dr. Smith. Some common causes include:
Direct impact to the knee, such a collision that occurs while playing sports
Sudden twisting motion
Landing awkwardly, perhaps after a fall or a jump
Rapid change of direction
Hyperextension, in which the knee bends backward beyond its normal range of motion
Sudden increase in activity
Knee Sprain Treatment Options
Most knee sprains can be treated conservatively; the following treatment strategies should help.
P.E.A.C.E and L.O.V.E. protocol. This new framework replaces the R.IC.E. method (rest, ice, compression, and elevation) in order to make movement a central part of your recovery plan while still protecting and rehabbing the injured knee.
Over-the-counter (OTC) pain medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for knee pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.
Knee bracing. Not everyone who sprains their knee requires a knee brace, but if instability is getting in the way of you returning to exercise or starting physical therapy, then a brace might help. Ask your doctor or physical therapist if a brace would be helpful for you, and if so, what kind would work best.
Physical therapy. Physical therapy is a research-backed treatment for knee sprains. Some evidence even suggests that physical therapy might work as well as surgery for some patients who have torn a ligament in the knee. Physical therapy for a knee sprain will be structured differently depending on your symptoms and how much your knee sprain is impacting your daily life. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Exercises for Knee Sprain
Get 100+ similar exercises for free →- Quad set
- Straight Leg Raise
- Heel Slide
- Body Weight Shifting
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
The above exercises recommended by Hinge Health physical therapists can help you recover from a knee sprain and regain your strength and mobility. The key is to keep moving and making sure you’re doing exercises that not only help heal the knee, but strengthen it to help prevent or limit future knee sprains.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
PT Tip: Ups and Downs Are Common
Dr. Smith says many patients are surprised that it often takes longer than they might expect to heal. “Be patient, and know that rehab is not linear — it’s more like a curvy, windy road,” she says. But take heart: Once you’re making strides (literally and figuratively!), you’ll be empowered by how much progress you’re seeing.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
What are ligaments? (n.d.). National Library of Medicine. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK525790/
Knee Sprain. (n.d.). Nationwide Children’s. Retrieved from https://www.nationwidechildrens.org/conditions/knee-sprain
Key Points about Knee Strain or Sprain. (n.d.). Bon Secours. Retrieved from https://www.bonsecours.com/health-care-services/orthopedics-sports-medicine/knee/conditions/knee-strain-or-sprain
Why Did I Have a Loud Pop in Knee Followed by Pain? November 8, 2021. The Pain Relief Center. https://painendshere.com/blog/loud-pop-in-knee-followed-by-pain/
Diagnosing Knee Sprains & Strains. (n.d.). NYU Langone Health. Retrieved from https://nyulangone.org/conditions/knee-sprains-strains/diagnosis
Mulcahey, M.K. February 2022. Common Knee Injuries. Orthoinfo: American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries/
Luedke, J. January 20, 2022. To brace or not to brace: What's the best answer? Mayo Clinic. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/to-brace-or-not-to-brace
Frobell, R. B., Roos, E. M., Roos, H. P., Ranstam, J., & Lohmander, L. S. (2010). A Randomized Trial of Treatment for Acute Anterior Cruciate Ligament Tears. New England Journal of Medicine, 363(4), 331–342. doi:10.1056/nejmoa0907797