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Physiotherapy Advice for a Soft Tissue Knee Injury.

You have been treated for a Soft Tissue Knee Injury. You have been thoroughly examined and are now considered fit to be discharged. The following will aid your recovery.

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Physiotherapy Advice

You have been diagnosed as having a soft-tissue sprain to your knee. This may involve the knee ligaments or general surrounding soft tissue.

You will probably feel generalised knee pain, have some swelling and encounter difficulties walking.

You may or may not have been prescribed some crutches or a walking stick. You should try to walk as normally as possible, ensuring that you try and avoid holding your knee stiff and take equal stride lengths.

You should try to regain your knee movements as quickly as possible, ie, recovering your full bend and full straightening. The exercises below should be done to help ensure this happens and to help maintain your muscle strength, as the muscles waste very quickly due to inactivity.

To help reduce your knee swelling, you can apply some ice-packs at home, either in the form of a bag of peas (wrapped in a damp tea-towel) or some crushed ice cubes in a plastic bag. This should be applied for approximately 15 minutes, 2–3 times per day, with your leg elevated.

If your symptoms are not settling within 7 days, the doctor can refer you to physiotherapy.

Bend your ankles, push your knees down firmly against the bed. Hold for 5–10 seconds – relax. Repeat 5 times.

Lying on your back with one leg straight and the other leg bent. (You can vary the exercise by having your foot pointing either upwards, inwards or outwards).

Exercise your straight leg, pulling the toes up, straightening the knee and lifting the leg 20 cm off the bed. Hold approximately 5–10 seconds – slowly relax. Repeat 5 times with both legs.

Sit on a chair with a cushion under your knee. Pull your toes up, tighten the front of your thigh muscle and straighten your knees slowly. Hold approximately 5–10 seconds. Repeat 5 times.

Sitting on a chair, draw your affected leg slowly towards you, ie, taking it under the chair. So that you slowly bend your knee. Hold approximately 10 seconds and then slowly release your knee to starting position. Repeat 5 times.

Lying on your back slowly take your leg to your chest so that you bend your hip and knee. You can grasp your ankle, pulling it towards your bottom. Hold for 10 seconds. Repeat 5 times.

Lying on your back keep your foot on the floor, bend your hip and knee by sliding your foot up towards your bottom. Slowly extend your knee so it is straight. Repeat 5 times.

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