Healing
Soft tissue injuries normally take approximately 6-8 weeks to heal, although in some cases this may be quicker or longer depending on the severity of the injury or if you have had surgery.
Smoking will slow down your healing. We would advise that you stop smoking while your injury heals. Talk to your GP or go to www.smokefree.nhs.uk for more information.
Pain and Swelling
Your knee may be swollen and painful, swelling is often worse at the end of the day. Taking pain medication, elevating your leg and using ice or heat packs may help. You can use an ice pack or bag of frozen peas wrapped in a damp towel. Put this on your knee for up to 15 minutes every few hours. Make sure the ice is not in direct contact with your skin. You may also find heat helpful, a hot water bottle with warm water (not boiling) or a heat pack on your ankle for up to 15 minutes every few hours. Some people find alternating between heat and ice helpful.
If you have any concerns regarding your pain management, please discuss this with your GP.
Walking aids and splints
You may have been given a splint or tubigrip to wear for support or restrict your movement. Please follow your hospital doctor or physiotherapists advice on when it is safe to adjust this or remove it. Please remove tubigrip for bed if you have been fitted with this.
You may have been given crutches or a walking frame to help with mobility. Again, follow the advice given from the hospital when it is safe to fully weight bear without crutches. You may need to wean your crutches by using one crutch when it is safe to do so, then no crutches when walking comfortably without a limp. If using one crutch, it is normally used in the opposite side to your injury.
Exercises
It is important that you start the exercises that have been given to you by the physiotherapist straight away. These exercises should be completed three to four times a day.
It is normal to experience additional discomfort whilst doing these exercises and for up to an hour afterwards. Try taking your pain medication before exercising and using an ice pack afterwards.
1: Heel Slides
Slide the heel of the injured leg along the bed and bend towards your buttock, trying to bend at your knee.
Repeat 10 times, 3-4 times per day.
2: Thigh muscle (Quadriceps) strengthening
Tense your thigh muscle by pushing your knee down against the bed or floor.
This exercise can be made easier by placing a rolled towel underneath your knee.
Hold for 5-10 seconds, Repeat 10 times, 3-4 times a day.
