Recovering From a Knee Injury

A knee injury can cause pain, swelling, bruising and stiffness, making everyday activities more difficult. Most minor knee injuries improve with the right combination of rest, ice, gentle movement and gradual rehabilitation. Following the advice below can help reduce discomfort, restore movement and support a safe recovery.

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During the First 3 Days

The first few days are focused on reducing swelling and protecting your knee.

Ice Your Knee

Apply a packet of frozen peas or an ice pack wrapped in a damp tea towel to the injured area for:

• Up to 20 minutes at a time.
• Every 2 hours, as long as it remains comfortable.

Remove the ice immediately if it becomes uncomfortable, as prolonged exposure can cause an ice burn.

Rest and Elevate

To help reduce swelling:

• Rest your knee as much as possible.
• Keep your leg elevated whenever you are sitting or lying down.
• Avoid walking long distances.

If you have been provided with crutches, use them to reduce the amount of weight placed on your injured leg.

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Start Exercising After 3 Days

Once the initial swelling begins to settle, gentle exercises are important to restore movement and strength.

Exercises should:

• Be performed slowly.
• Stretch into discomfort, but not pain.
• Be repeated 5–6 times throughout the day.

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Knee Rehabilitation Exercises

Exercise 1 – Knee Straightening

Sit with your knee supported over a rolled towel or firm cushion.

• Pull your foot upwards.
• Tighten the muscles on the front of your thigh.
• Straighten your knee.
• Hold for 5 seconds.
• Repeat 10–20 times.

Exercise 2 – Straight Leg Raise

Remove the towel from under your knee.

• Keep your knee straight.
• Lift your leg approximately 12–18 inches from the floor.
• Hold for 5 seconds.
• Lower slowly.
• Repeat 10–20 times.

Exercise 3 – Gentle Knee Bending

Allow your knee to bend as far as comfortable.

• Gently move your knee backwards and forwards.
• Continue for 3–4 minutes.
• Aim to bend a little further each time.

If your knee becomes more swollen after exercising or walking, stop the exercises and return to resting and elevating your leg for another 1–2 days before trying again.

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Walking and Returning to Activity

Follow the advice provided by your healthcare professional.

If you have been given:

• Crutches or walking sticks, continue using them until you can walk comfortably without support.
• Return any borrowed mobility aids once they are no longer needed.

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Returning to Sport

Only return to sport when your knee is:

• Pain free.
• Fully mobile.
• Strong enough for activity.

Recovery commonly takes 4–8 weeks, although some injuries may take longer.

Swimming, cycling, resistance exercises and step work can help rebuild strength before returning to running or sports involving twisting and turning. Gradually increase your activity level before returning to full training or competition.

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Managing Pain

Pain relief can make it easier to complete your exercises and stay active.

Simple pain relief such as:

• Paracetamol
• Ibuprofen (if suitable for you)

may be appropriate. Always read the patient information leaflet and follow the instructions before taking any medication.

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When to Seek Advice

If your symptoms are not improving or you are concerned about your recovery, contact your GP, Minor Injury Unit or Urgent Treatment Centre for further advice.