Recovering from a Knee Injury: Tips for runners and athletes

Sustaining a knee injury can sideline even the most dedicated runners and athletes. Whether you’ve twisted your knee on a trail or taken a hit during amateur sports, proper care is crucial. In this guide, we’ll share clear, evidence-based tips for immediate post-injury care and long-term rehabilitation. You’ll learn how to manage swelling and pain right away, gradually rebuild strength, and prevent future setbacks. Throughout, we emphasise safe techniques and the importance of professional physiotherapy support to guide your recovery. If you need physiotherapy support straight away you can book a consultation with us here.

Immediate Post-Injury Care

Settle the knee down

Right after injury, focus on reducing swelling and pain. Rest and Protect: Stop the activity that caused the injury and avoid overloading the knee. You may need crutches or a knee brace to protect it initially. Compression and Elevation: Wrap the knee with an elastic bandage (not too tight) and keep your leg propped up on pillows above heart level when sitting or lying down.

Gentle Movement and Protection

While rest is important, avoid keeping the knee completely immobile for too long. As soon as pain allows (often within a day or two), begin gentle movements to keep the joint from stiffening. Simple exercises like heel slides (sitting or lying down, slowly sliding your heel toward your buttocks) and quad sets (tightening the thigh muscle and pressing the back of your knee down) can help maintain flexibility. Move only as far as is comfortable – if something hurts sharply, stop. The goal is to promote circulation and prevent stiffness without overloading the injured tissues. Protect your knee during this phase by avoiding twisting, deep knee bends, or sudden changes in direction. If the pain is not settling, seek medical assistance.

Early Rehabilitation

Begin Low-Impact Exercise

Once swelling is under control and gentle movement is tolerated, you can start low-impact activities to maintain overall fitness. Swimming, using a stationary bike, or walking on a treadmill (with a slight bend in the knee) are good options. These activities keep blood flowing and engage your leg muscles without the jarring impact of running or jumping. For example, pool walking or shallow swimming helps support your body weight while you move your knee freely. Cross-training this way prevents deconditioning and can actually speed healing by delivering nutrients to the injured area, all without over stressing the knee.

Mid and Late Stage Rehabilitation:

Once the pain has settled and you have restored full active range of movement. You need to prepare the knee to return to normal life but also your sporting activity. Whether that is running, football, netball everyone needs a specific plan to follow. Seeking the guidance of a Physiotherapist would be extremely helpful to set yourself targets and prevent re injury with returning to play too soon. To work with a sports specialist physio click here.

Prevent Re-Injury with Good Habits

As you get back to full activity, continue habits that protect your knee. Always do a proper warm-up and cool-down around workouts to keep tissues supple. Incorporate balance and flexibility work and strengthening work into your routine to improve joint control and muscle strength. Listen to your body each day – if your knee feels unusually stiff or swollen after exercise, adjust your training. These habits help ensure your knee stays healthy in the long run. You can also work with a Physiotherapist to build to prevent injuries long term. If you would like to work with us click here.

Professional Physiotherapy Support

Consult a Physiotherapist Early

Perhaps the most important tip is to involve a physiotherapist in your recovery. A qualified physio will assess the injury, identify any movement issues or weaknesses, and tailor a rehabilitation program just for you. This expert guidance keeps you on track and helps avoid mistakes (like advancing too fast or using poor form). Physiotherapists also educate you on safe movement patterns and re-strengthening strategies, making your recovery faster and more complete. Working closely with a physiotherapist turns general advice into a personalised action plan, ensuring you get back to your sport with confidence. You can book a consultation with us here.

By following these tips and being patient with the process, you’ll give your knee the best chance to heal fully. Remember, successful recovery is a step-by-step journey – start with immediate care, build strength steadily, and lean on professional help. With time, you’ll be back out there stronger and ready for your next run or game.