How to Heal a Sprained Knee Quickly?

A sprained knee can be a painful and disruptive injury, significantly impeding one's mobility and daily activities. Whether it occurs during a sports event, a simple misstep, or an accident, the sudden onset of pain, swelling, and limited range of motion can be distressing. Prompt and proper treatment is crucial for a fast recovery. This article delves into the comprehensive and effective methods to expedite the healing process of a sprained knee, from the initial first-aid measures to long-term rehabilitation strategies, providing readers with a clear path to regain knee functionality and return to their everyday lives as swiftly as possible.

Knee Sprains: Vulnerable Joint Areas

The knee is one of the most vulnerable joints in the body, and here are some of the areas that are prone to sprains:

• Anterior Cruciate Ligament (ACL): Located in the center of the knee joint, the ACL's primary function is to limit the tibia's excessive forward displacement. The ACL is prone to injury when performing rapid change of direction, emergency stops, jumping, and other actions, such as those found in basketball, soccer, and other sports. According to statistics, the incidence of ACL injuries is relatively high among basketball players, accounting for about 30%-40% of all knee injuries.
• Muscle Tendons: The muscles and tendons around the knee joint, such as the quadriceps tendon and patella tendon, are also susceptible to sprains if they are suddenly and excessively pulled or contracted during exercise.
• Meniscus: A fibro-cartilaginous structure located between the tibial plateau and the femoral condyles, it serves as a cushion for shock, increases joint stability, and assists in joint movement. In knee flexion and extension accompanied by rotational movements, the meniscus is prone to being squeezed and abraded, which can lead to damage. This is particularly likely when engaging in activities such as playing soccer, turning and shooting, or practicing yoga, especially with incorrect posture, as these movements can cause meniscus injury.

Rehabilitation After a Knee Sprain: Different Approaches for Different Injury Types

There are some differences in the treatment of different types of knee sprains, as follows:

1. Muscle strains 

• Mild Strains: Stop exercising immediately and apply cold compresses for 15-20 minutes 3-4 times a day to reduce pain and swelling. At the same time, an elastic bandage can be used to apply pressure to the injured area, reducing bleeding and tissue fluid leakage.
• Moderate and Severe Strains: In addition to the above emergency treatment, immobilization with knee pads or casts may be necessary to limit the movement of the injured muscle and prevent further damage. For cases where the muscle is completely broken, surgical repair is usually required.

2. Tendon injuries 

• General Injury: Rest, cold compresses, compression bandages, and elevation of the affected limb are also necessary in the early stage. After pain relief, rehabilitation training can be carried out, including joint mobility exercises and muscle strength training, but excessive weight-bearing and strenuous exercise should be avoided. At the same time, physical therapy, such as ultrasound and electrotherapy, can be used to promote the repair of the tendon.
• Severe Injury: If the tendon is wholly or chiefly ruptured, surgical treatment is usually required for tendon suturing or reconstruction. Postoperative immobilization with knee pads or casts, along with gradual rehabilitation training under a doctor's guidance, is required.

3. Ligament injuries 

• Mild Injury: Conservative treatment options include rest, ice, compression bandaging, and wearing an adjustable knee brace. In the weeks following the injury, rehabilitation training, such as joint mobility exercises and balance training, is gradually implemented to restore the knee joint's function. 
• Moderate and Severe Injuries: If the ligament is completely torn or the stability of the knee joint is significantly compromised, surgical treatment is typically required to restore knee joint stability by reconstructing the ligament.

Knee Pads: A Protective Shield for Knee Sprains

Knee pads serve a variety of purposes in protecting your knees, including the following:

- Enhance Joint Stability: Some knee braces come with special support strips or elastic structures, which can play an auxiliary support role for the ligaments and muscles around the knee joint and enhance the stability of the joint. For individuals with knee ligament injuries or joint laxity, a knee stabilizer brace can help reduce joint instability and alleviate pain caused by joint wobbling.

- Distribute Pressure: Knee pads can evenly distribute the pressure on the knee joint to a larger area, reducing the localized pressure load on the joint. When walking, walking up and down stairs, or playing sports, a knee brace with a knee pad can reduce pressure on the cartilage and meniscus of the knee joint, which helps slow down joint degeneration and relieve pain caused by joint wear and tear. 

- Promote Blood Circulation: Proper warmth can promote blood circulation around the knee joint, which helps the supply of nutrients and the discharge of metabolic wastes, and speeds up the repair of damaged tissues. At the same time, good blood circulation can also relieve muscle fatigue and tension, reducing knee pain caused by muscle spasms. 

- Fixation and Protection: For patients recovering from knee injuries, knee pads can play a role in fixation and protection, limiting the activities of the injured part, avoiding secondary injuries, and creating a stable environment for the repair of injured tissues.

Here are two Fivali knee braces: 

✧ Fivali Knee Brace for Sports with Spring Support and Eva Pad

Why do you love it? This Fivali knee brace for sprained knee contains two knee pads, and its main feature is the thickened foam pads, which provide more effective protection for the knees and can cushion the impact during sports. At the same time, it is equipped with double-adjustable straps to ensure the knee pads remain stable and do not shift during sports, thereby enhancing the comfort and stability of wearing them. What you should know: Available in 6 sizes: Extra Extra Small / Extra Small/ Small / Medium / Large / Extra Large Comes in one colour: Black

✧ Fivali Volleyball Knee Pads with Thick Sponge Pad Protection

Why do you love it? This Fivali sprained knee brace features two knee pads designed for sports, with a dual spring support structure for extra stability. It is especially suited for plus sizes, making it ideal for obese individuals. Its open patella design comes with soft EVA pads for enhanced comfort. The wider Velcro design ensures better coverage and adhesion, allowing for complete knee protection and support during sports. What you should know: Available in 2 sizes: Medium / Large Comes in one colour: Black

Measures to Prevent Sprains: Comprehensive Protection and Healthy Action

After recovering from a sprained knee, you might be tempted to jump back into the game. However, take the time to implement preventive measures to reduce the risk of future injuries.

1. Strengthening Exercises: Focus on strengthening the muscles around your knee, including the quadriceps, hamstrings, and calves. This increases stability and reduces the risk of re-injury. 

2. Proper Warm-Up: Always warm up before playing to prepare your muscles and joints for the physical demands of the game.

3. Use Supportive Gear: Continue to utilize your lineman knee brace or a sprained knee brace during practices or matches, especially if you're feeling apprehensive about your knee.

Healing a sprained knee quickly may seem challenging, but with the right strategies and tools, you can recover effectively. Utilizing a knee brace for patella pain and gradually returning to activity are all critical steps in your recovery. By respecting your body's signals and staying proactive about injury prevention, you can maintain your performance on the court while mitigating the risks associated with knee injuries.