Knee

What It Is

Knee sprains are injuries to the knee ligaments – a sprain is a torn or twisted ligament (NHS, 2024). Sprains can range from a slight stretch of the ligament to a complete tear. Mild (grade 1) sprains simply stretch the ligament, which causes swelling and pain. Moderate (grade 2) sprains partially tear the ligament so that it becomes loose; they tend to be a lot more disabling, with more swelling and bruising. Severe (grade 3) sprains are a complete tear of the ligament, and the knee is unstable (American Academy of Orthopaedic Surgeons, n.d.b). Some severe sprains need surgery, but most people with an MCL injury do not (MedlinePlus, 2025).

The medial collateral ligament (MCL) is injured more often than the lateral collateral ligament (American Academy of Orthopaedic Surgeons, n.d.b). It can be sprained by a blow to the outside of the knee, especially when your foot is planted firmly on the ground when you are hit (American Academy of Orthopaedic Surgeons, n.d.a). The blow pushes the knee towards the inside of the body and stretches the ligament. Tenderness and pain are felt on the inside of the knee, and the knee may feel like it is giving way.

The anterior cruciate ligament (ACL) is often injured during sport. ACL injuries usually happen when the knee twists or changes direction rapidly, or when you land awkwardly from a jump (American Academy of Orthopaedic Surgeons, n.d.a). The ligament behind the ACL is the posterior cruciate ligament (PCL). The PCL is often injured by a blow to the front of the knee while it is bent, such as in a car accident or contact sport, and PCL tears tend to be partial tears that can heal on their own (American Academy of Orthopaedic Surgeons, n.d.a).

Sprains of the lateral collateral ligament (LCL), on the outside of the knee, are caused by blows to the inside of the knee, which push the knee outwards. These injuries are far less common than MCL sprains (American Academy of Orthopaedic Surgeons, n.d.a), because the outer side of the knee is more exposed to impact than the inner side (American Academy of Orthopaedic Surgeons, n.d.b).

Knee Sprain Anatomy

The knee is one of the biggest and most complex of all joints found in the body. It joins the shin bone and the thigh bone together. The kneecap (patella) is the third bone of the knee joint. The fibula, the thinner bone running alongside the tibia, sits just below the outer side of the knee but is not part of the knee joint itself. Tendons keep the leg muscles and knee bones connected to enable the knee joint to move. Ligaments join all of the knee bones and deliver stability to the knee.

The anterior cruciate ligament is the one that prevents the femur from sliding backward along the tibia. The medial and lateral collateral ligaments make sure the femur doesn't slide from one side to the other. It is the posterior cruciate ligament that prevents the femur from sliding forward along the tibia. The collateral ligaments (medial and lateral) prevent the knee from opening up sideways.

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat a Knee Sprain

1. PRICE

For the first 2 to 3 days after a sprain, follow PRICE to help bring down swelling and support the injury (NHS, 2024):

Protect – if you have sprained the knee you may feel unstable, as the ligament is not supporting your joint. Protect it with a support, or just be mindful of anything that could twist your knee.
Rest – stop any exercise or activities and try not to put weight on the injury, so you don't re-injure the knee or make the problem worse.
Ice – apply an ice pack (or a bag of frozen vegetables) wrapped in a tea towel for up to 20 minutes every 2 to 3 hours.
Compression – wrap a bandage around the knee to support it during the day.
Elevation – keep the leg raised on a pillow as much as possible to help reduce swelling.

(NHS, 2024)

To help prevent swelling, the NHS also advises avoiding heat (such as hot baths and heat packs), alcohol and massage for the first couple of days. When you can move the knee without pain stopping you, try to keep moving it so the joint does not become stiff (NHS, 2024).

2. Rehabilitation

I can assess your knee and guide you on what treatment is needed and which exercises to do, starting with gentle exercise to get the knee moving and building up to strength and balance work. See the My Approach tab for how I work.

Treatments you may want to discuss with your family doctor or nurse practitioner

Options outside my scope

Surgery: some severe sprains, especially complete tears or injuries involving more than one ligament, may need an operation to repair or rebuild the ligament (MedlinePlus, 2025; American Academy of Orthopaedic Surgeons, n.d.b).

How I can help (see the My Approach tab)

Hands-on work and swelling care around the knee

A graded exercise programme for strength and balance

Guiding your return to sport

Tips

If an injury occurs, rest the affected area and give it the time it needs to heal.
Apply ice wrapped in a tea towel for up to 20 minutes every 2 to 3 hours to help ease pain and swelling (NHS, 2024).
Compression on the affected knee will help to reduce swelling.
Elevating the leg will help to minimise swelling.
Most sprains feel better after 2 weeks, but avoid strenuous exercise such as running for up to 8 weeks, and remember that severe sprains can take months to get back to normal (NHS, 2024).
When taking part in sports, make sure to use the proper equipment.
See an expert: I can assess your knee and guide your rehab (see the My Approach tab).

Treatment

My Approach

A knee sprain is a stretched or torn ligament. My aim is to help it heal strong, keep the rest of your leg moving, and rebuild the strength and balance that protect your knee. Which path we take depends on how bad the sprain is.

Which Path Applies

If it's a mild or moderate sprain (grade 1 or 2) and the knee still feels fairly stable, I can treat it directly
If you felt a pop, the knee swelled up quickly, gives way or won't take your weight, it may be a severe sprain (grade 3): see your family doctor or nurse practitioner first (or the emergency room for any of the signs in When to get help)
Once a severe sprain has been checked, I support your medical team's plan and work within their limits; after surgery, I need your surgeon's okay before any hands-on treatment

I start by assessing how your knee moves, how steady it is, the strength of your leg muscles, and how you walk and balance.

Early On

For the first couple of days I leave the knee alone and ease your back, hips, other leg and, if you're on crutches, your shoulders
Then gentle lymphatic drainage above the knee and cool applications in the clinic for swelling; I'll show you how to use ice safely at home
Thigh tightening, straight-leg raises and heel slides, without pushing into pain
Help with crutches if needed, and taping for short-term support, which I'll show you how to do yourself

Building Back

Hands-on work for the thigh, hamstrings and calf, and cross-fibre frictions on the inner or outer ligament once it has settled; the cruciate ligaments sit too deep to reach, so for those I work around the knee
Stationary cycling on low resistance with the seat high, then hamstring curls and leg extensions
Squats in a comfortable range, step-ups, balance work and a home programme, then gym-based strength work and running, jumping and change-of-direction drills before you go back to sport
After surgery, scar work once the wound has healed

What to Expect

Typical Course

Typical course: If it's mild or moderate, most people come once or twice a week at first, then weekly, with a reassessment at about 4 to 6 weeks, then less often as they manage more on their own. Most sprains feel better after about 2 weeks, but strenuous exercise such as running usually waits for up to 8 weeks. If it's severe, visits follow your medical team's plan, and getting back to normal can take months.

What I Focus On

Assessment

Swelling Control

Thigh & Hip Strength

Balance

Gradual Return to Sport

Please read

When to See a Doctor First

When to get help

Call 911 or go to the emergency room at your nearest hospital if

you heard a crack when you were injured
the knee has changed shape or the leg is pointing at an odd angle
the leg is numb, tingling or has pins and needles
the skin around the injury has changed colour (for example, looks blue or grey) or is cold to touch

Do not drive yourself – ask someone to drive you or call for an ambulance. See your family doctor or nurse practitioner, or another healthcare professional, if your sprain is getting worse or is not feeling better after treating it yourself (NHS, 2024).

Sources

References

NHS (2024) Sprains and strains. Available at: https://www.nhs.uk/conditions/sprains-and-strains/ (Accessed: 7 October 2026).
American Academy of Orthopaedic Surgeons (n.d.b) Collateral ligament injuries. OrthoInfo. Available at: https://orthoinfo.aaos.org/en/diseases--conditions/collateral-ligament-injuries/ (Accessed: 7 October 2026).
MedlinePlus (2025) Collateral ligament (CL) injury - aftercare. Available at: https://medlineplus.gov/ency/patientinstructions/000671.htm (Accessed: 7 October 2026).
American Academy of Orthopaedic Surgeons (n.d.a) Common knee injuries. OrthoInfo. Available at: https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries/ (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooKnee Sprain

What It Is

Knee Sprain Anatomy

Self-Care & Treatment

How to Treat a Knee Sprain

1. PRICE

2. Rehabilitation

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

Which Path Applies

Early On

Building Back

Typical Course

When to See a Doctor First

When to get help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooKnee Sprain

What It Is

Knee Sprain Anatomy

Self-Care & Treatment

How to Treat a Knee Sprain

1. PRICE

2. Rehabilitation

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

Which Path Applies

Early On

Building Back

Typical Course

When to See a Doctor First

When to get help

References

Related Conditions

Anterior Cruciate Ligament (ACL) Injuries

Chondromalacia Patella

Fat Pad Impingement

Iliotibial Band Friction Syndrome

Book a session