Getting Back in the Game After a Knee Sprain

Knee injuries are one of the most common injuries athletes face. In fact, they account for more than 50% of sports injuries.

A knee sprain occurs when you stretch or tear one of the four main ligaments that surround your knee, which usually results in pain, swelling, instability, and reduced range of motion.

If you sprain your knee, you want to get back in the game as soon as possible.

Based on our years of treating patients with injuries just like this at A+ Athlete Sports Medicine, Adam Redlich, MD, and our team share some basic steps that can guide you in returning to play as quickly as possible.

Get medical guidance

Don’t wing this rehab process on your own. Consult an orthopedic specialist to determine the exact nature and extent of your sprain and to develop a personalized recovery program. Your provider can clear you each step of the way along this path.

Follow a physical therapy program

You need to work your way back to full mobility, so start with gentle, low-impact activities like swimming or stationary cycling to begin building strength. Focus on weight-bearing as you’re able, and gradually introduce higher-impact activities into your routine as you get stronger. Don’t go too quickly here; aim to increase your exercise time and distance by no more than 10% each week.

Strengthen supporting muscles

You’ll also need to engage in strength training to rebuild your muscles to support the injured area and build resilience. It’s easy to rush past this step, but don’t skip it. You’ll need the preparation time to make sure your knee is strong enough for the demands of your sport.

Focus on technique

As you gain more strength, you’ll start focusing on the proper form and technique for the movements that are unique to your sport. You want to make sure your form is correct so you avoid putting extra stress on your knee.

Listen to your body

As you’re working your way through this recovery process, pay particular attention to any pain, stiffness, and swelling you notice in your knee. These are your body’s signals to slow down or back off a little to avoid reinjuring your knee.

If you’d like professional guidance in following these steps, Dr. Redlich and our team at A+ Athlete Sports Medicine are here to help. To schedule an appointment, call our offices in Robbinsville or Neptune, New Jersey, today or use our online scheduling tool to pick the best time for you.