Knee injuries are common in sports.
If you’ve twisted your knee or are experiencing pain, follow these five simple steps to recover safely! 👇
Step 1: RICER 🧊
The first 72 hours are crucial! Follow RICER to manage swelling and pain:
✅ Rest – Avoid activities that worsen the injury ❌🏃♂️
✅ Ice – Apply ice for 20 minutes every 2 hours ❄️
✅ Compression – Use a bandage to limit swelling 🩹
✅ Elevation – Keep your leg raised to reduce fluid buildup 🛏️
✅ Referral – See a physiotherapist if pain persists 📞
🔹 If you’re still limping the next day, seek physio advice!
Step 2: Weight-Bearing as Tolerated 🚶♂️
✔️ If you can walk without a limp, you can start gentle rehab exercises. ❌ If you’re limping after 24 hours, consult a physiotherapist.
Step 3: Start Gentle Exercises 🏋️
If your knee is sore but you’re not limping, begin with:
✔️ Inner Range Quadriceps (IRQ) exercises 🔄
✔️ ¼ Squats to restore movement 🏋️♂️ 📌 Goal: Keep movements pain-free—this is not about building muscle yet!
Step 4: Pain-Free Walking Before Running 🏃♂️
Before you attempt jogging:
✔️ You must be able to walk without pain 🚶♂️ ✔️ No swelling or discomfort during basic movements
Step 5: Return to Sport Gradually ⚽🏀
Once pain-free walking is achieved:
✔️ Start light jogging 🏃♀️
✔️ Progress to sprinting and cutting movements 🔄
✔️ Full training before returning to competitive play 🎯
📌 You should be able to complete all training tasks (jogging, sprinting, change of direction) without pain before playing a game!
Prevent Future Knee Injuries! 🏆
To stay injury-free, get into a sports performance & injury prevention program that focuses on:
✅ Knee & hip strength
✅ Agility & control
✅ Power & speed
💡 Custom programs for your sport and needs are key!
📞 Need help with recovery? Contact myPhysioSA at 1300 189 289! 📍
