With its many ligaments and tendons, the knee joint is very prone to injury, especially when the muscles are not sufficiently trained to provide additional stability. Particularly in sports, but also in everyday situations, incorrect movement or external influences can cause your knee to twist. This usually causes immediate pain and the person affected can only suffer from pain. Often the pain in the knee is so indeterminate that it takes some time to locate the exact point of origin of the pain. Depending on the severity of the pain, local swelling of the joint often occurs, which is associated with additional restrictions on movement.
What helps with a twisted knee?
If you have twisted your knee, you should first follow the PECH rule. This stands for break, ice (cooling), compression (pressure), high bearing. If a load is not possible due to too much pain, walking aids can be used to relieve the damaged joint.
The best way to relieve the pain is to take anti-inflammatory medication that combats both pain and inflammation. As soon as the pain allows, the leg should be loaded more and more to prevent incorrect posture. An early start to mobilization training is also important so that the joint and ligaments remain flexible.
In the beginning, it can simply be flexion exercises for the knee. Always take care not to go beyond the pain threshold. If the mobilization exercises show their desired effect, you can switch to light strength and stability training.
Sports such as swimming and cycling are also well suited, as they are easy on the knee joint. If, on the other hand, the pain worsens or the swelling does not go down, a doctor should be consulted to rule out injuries to tendons and ligaments or, if necessary, to initiate the appropriate measures. If you are unsure about the correct execution of the exercises, you can also consult a therapist. It is always important to listen to your body and not to overstrain yourself so that a problem-free recovery can take place. Do you suffer from permanent knee pain?
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