Knee Injury 

Patient Information

Musculoskeletal (MSK) Therapy

• Author ID: CV/VL
• Leaflet ref: Tpy 073
• Version: 2
• Leaflet title: Knee Injury
• Last review: March 2024
• Expiry date: March 2026

Disclaimer 

Not all exercises are suitable for everyone and while every precaution was taken in selecting these exercises, they do not come without risks. If you have any concerns regarding injury, or whether or not you should partake in the exercises, then you should consult your General Practitioner (GP) or a Physiotherapist prior to commencing any exercises shown here. 

It is quite normal to feel some discomfort following exercise, but it is important that this discomfort eases within 2 hours of finishing the exercise and doesn’t have an overall negative effect on your symptoms. 

The exercise plans shown here are designed to be used as a guide and a point of reference, they are not exhaustive and can be modified and progressed under the supervision of a Physiotherapist (see referral details below). 

Introduction 

Low energy knee injuries are usually caused by minor trauma, and normally will improve within six weeks if adequately managed. 

Symptoms 

1. Pain 
2. Swelling 
3. Bruising / Redness 
4. Heat 
5. Decreased Mobility 

Treatment 

Self-treatment should be commenced immediately. 

Remember 

PRICE = 

P - Protection 

R - Rest 

I - Ice 

C - Compression 

E - Elevation 

Protection 

Protect the injured leg by avoiding situation that are likely to cause further harm such as excessive walking/weightbearing, unstable surfaces etc. 

Rest 

“Relative” rest means removing excessive strain from the knee. Reduce the length of time you spend standing and walking. Gradually increase activity and movement over 48 hours. 

Ice 

Use a bag of ice or frozen vegetables wrapped in a damp cloth and apply for approximately 20 minutes, NO LONGER. Repeat at least four times per day. Only apply an ice pack to your skin if your skin has normal sensation and is not broken, damaged or cut. 

Compression 

Strapping or bandaging with light compression may help reduce swelling but this is often not needed. 

Elevation 

Raising your knee above hip level, will help decrease swelling (e.g. sitting with your foot on a stool). 

Things to Avoid 

H - Heat 

A - Alcohol 

R - Running 

M - Massage 

Early Movement 

Early movement is essential for a full recovery but for the first 24 / 48 hours following injury is to stick to the advice on PRICE. Below are some useful exercises to promote movement. Perform these exercises a few times per day. 

Static Quadriceps
	Sitting or lying down with legs out straight  Bend your ankles, point your toes towards you and push your knees down firmly against the bed/floor  Hold for 5-10 seconds and then relax  Repeat x 10
Straight Leg Raise (SLR)
	Sit or lie with legs out straight  Point your toes towards you; Tighten your thigh muscles at the front of your leg and lift your whole leg approximately 15cm off the ground. Aim to keep your knee completely straight  Hold for 5-10 seconds then slowly lower  Repeat x 10

Seated Knee Flexion
	Sitting on a chair; keep your heel in contact with the floor throughout  A towel or cloth can be used to assist with the movement by reducing friction on a smooth floor  A plastic/wooden tray could be used similarly if performing on a carpet                Slide your foot back and forth, bending your knee. Aim for FULL movement  Repeat x 10

Lunge on Step
	Place your foot on the bottom step of a staircase or on a stool                        Keep foot flat and bend your knee forwards in a lunge motion  Ensure you are balanced throughout the exercise (i.e. use of handrail)  Repeat x 10

Sit – Stand (Chair Squat)
	Start by sitting on the edge of a chair with feet shoulder width apart  Attempt to stand up with/without using your hands    Repeat x10                Technique: Bend from the hips, lean forward and drive up into a standing position; ensuring your bodyweight is directed through your heels. Seek assistance/support if needed to lower back down.
Single Leg Balance
	Aim to stand on one leg  Try keeping your pelvis level throughout  Ensure you begin by holding onto a supported surface. (i.e. kitchen worktop/back of a chair)    Aim to achieve equal periods of time held on both legs.

Contact Details 

If your Symptoms are not improving or you have any concerns; please contact one of the following: 

Fracture Clinic: Telephone 01942 822595 

Adult MSK Physiotherapy Self-Referral 

If you are struggling to regain your movement or get back to normal activities, you can self-refer to Physiotherapy. A referral form can be found on this webpage:

https://www.wwl.nhs.uk/adult-msk-physiotherapy-self-referral

Please scan the QR Code to access the website.

Telephone Numbers:

Boston House Health Centre Telephone 03007071113

Leigh Infirmary Telephone 03007071597 / 03007071595 

Platt Bridge Health Centre Telephone 03007071772