After a Knee Ligament Injury: What Helps Day to Day

Ligaments are strong bands of tissue that connect the thigh bone to the shin bone and keep the knee stable. There are four main ones: two inside the joint, the anterior and posterior cruciate ligaments, and two on the sides, the inner and outer collateral ligaments. Together they stop the knee from sliding forward and backward or bending sideways.

Most ligament injuries happen in a split second: during a sudden change of direction, an awkward landing after a jump, a twist on a slippery surface or a blow to the side of the knee. Some people feel or hear something pop, and the knee often swells within a few hours.

Signs of a ligament injury

• Pain at the moment of injury. Some people have to stop at once, others keep walking at first.
• Swelling, which after a cruciate ligament injury often appears within a few hours.
• A feeling of instability, as if the knee could give way when you turn or walk down stairs.
• Tenderness on the inner or outer side of the knee after a collateral ligament sprain.
• Difficulty putting weight on the leg or bending the knee fully.

A knee that swells quickly after a twist or feels unstable should be examined by a doctor. We list the other warning signs in our article on when to take knee pain seriously. The same movement that injures a ligament can also damage the meniscus, which we describe in our article on meniscus problems.

The first days

In the first days the aim is to calm the knee down. Spare it from activities that hurt, cool it for short periods, keep the leg raised when you sit and use crutches if your doctor recommends them. You can read more in our article on a swollen knee. Gentle movement within a pain-free range usually helps more than keeping the knee completely still, but follow the advice you get after the examination.

What helps day to day during recovery

• Stick to your rehabilitation plan. Many ligament injuries, especially sprains of the side ligaments, heal well with targeted exercise. Some complete tears need surgery. Either way, regular exercise is the backbone of recovery.
• Strengthen your thigh muscles. The muscles at the front and back of the thigh help the knee stay stable. A physiotherapist can show you which exercises suit your stage of recovery.
• Train your balance. Standing on one leg next to the kitchen counter is a simple start. Balance exercises help the knee react better to uneven ground.
• Be careful on stairs and uneven ground. Take one step at a time, hold the handrail and wear stable shoes.
• Avoid sudden turns on a firmly planted foot until your physiotherapist or doctor gives you the green light.
• Return to sport gradually. Being free of pain does not yet mean you are ready. Jumps and quick changes of direction come last.

Where a knee sleeve fits in

A soft knee sleeve does not replace a rigid brace prescribed by your doctor, and it cannot hold a torn ligament together. What it can give you is gentle compression and a pleasant sense of support. Many people find that reassuring in the later stages of recovery, on longer walks or when they return to light activity. If you are unsure which kind of support suits your stage, our article on the difference between a sleeve, a brace and a bandage explains the options.

A ligament injury takes patience. With a clear plan, regular exercise and a little extra support, most people get back to the activities they enjoy.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.