About your visit
We have examined you and we have ascertained that you have twisted your knee. We have wrapped your knee in an elastic bandage. You can walk on the leg to the extent you are capable of.
If you need crutches, we have lent you a pair to take home with you.
When you get home
Contact your general practitioner if the pain does not subside or if it increases
Call your general practitioner if the pain continues or the knee is still swollen after one week.
Take pain-relieving medicine if you are in pain
You should take pain-relieving medicine if you are in pain. Pain-relieving medicine can be bought over the counter. Take only the amount of pain reliever recommended on the package. Contact your general practitioner if you need help managing the pain.
Treat the injury using POLICE
Use the POLICE principle to ease and limit the extent of the injury. Continue the POLICE principle until the swelling has disappeared and for at least two days. After the first two days, you should begin to be more active and put weight on your knee as much as the pain allows. Activity promotes healing of the knee.
- P = Protection: Protect the injured area. You may need to use an elastic bandage or athletic tape for a period of time.
- OL = Optimal Loading: Loading the damaged tissue promotes healing. You may therefore put weight on your leg and move your knee if doing so does not worsen your pain.
- I = Ice: Apply ice to the knee three to five times a day for 20-30 minutes. Wrap a bag of ice in a tea towel, for example, to avoid direct contact with your skin.
- C = Compression: Use an elastic bandage except when sleeping.
- E = Elevation: Elevate your leg when seated or lying down.
The elastic bandage must not be too tight
If your lower leg feels numb, take off the elastic bandage.
Your knee may be sore and swollen for a long time
A twisted knee will often be swollen and sore for several months.
Exercises
It is important to exercise your knee
Once your knee is no longer swollen, it is time to start doing exercises. The exercises will help you regain strength and mobility in your knee.
Do the exercises three to five times a day. It is okay if the exercises cause a bit of pain, but your knee should not swell.
Exercise 1
Sit on the floor with your legs stretched in front of you.
- Grab the hollow of your knee on the injured leg with both hands.
- Let your foot slide along the floor while pulling the knee against you.
- Stretch out your knee again. Support the knee while stretching your leg, if necessary.
Exercise 2
Stand in front of a step or a low stool. Place the foot of your injured leg on the step or stool, so you bend your knee. Keep the other leg stretched.
- Bend as much you as can by leaning your upper body forwards until you feel a stretch in your knee or you cannot bend your knee any more.
- Lean backwards and forwards for a couple of minutes.