Sprains, Strains and Soft Tissue Injuries : Immediate Treatment For Soft Tissue Knee Injuries

What is a knee soft tissue injury?

A knee soft tissue injury involves damage to the muscles, ligaments, tendons, or cartilage around the knee joint. These structures help support and stabilise your knee during movement. When overstretched, twisted, or impacted—like during a fall or sports activity—they can become injured.

The most common soft tissue injuries around the knee include:

• Sprains – Overstretching or tearing of ligaments (e.g., ACL or MCL injuries)
• Strains – Overuse or tearing of muscles or tendons (e.g., hamstring or quadriceps strain)
• Contusions – Bruising caused by direct impact to the soft tissues
• Tendonitis or bursitis – Inflammation of tendons or fluid-filled sacs (bursa) from overuse

Symptoms may include:

• Swelling and stiffness
• Pain when moving or bearing weight
• Bruising or discoloration
• Limited range of motion
• A popping or snapping sensation at the time of injury (in ligament sprains)

Soft tissue injuries can range from mild to severe, but in all cases, early treatment is crucial to reduce swelling, restore movement, and prevent long-term damage.

What to do after a knee injury?

If you’ve just injured your knee and suspect a sprain, strain, or bruise, what you do in the first 24 to 72 hours is critical for recovery. The goal is to reduce pain, swelling, and further damage while the tissues begin to heal.

To do this you should follow the POLICE & LOVE method which is a modified version of RICE and POLICE.

P - Protect - Limit movement and avoid painful activities. You may need a brace or crutches

E - Elevate - Raise the injured knee above heart level to help reduce swelling

A - Avoid Anti Inflammatories - Anti inflammatories will interfere with the natural healing process, especially in the first 48 hours

C - Compress - Apply a compression bandage to help reduce swelling

E - Educate - Learn about your injury and recovery process. Passive treatments such as massage are not always best.

&

L - Load - Gradually introduce movement and load the knee to promote tissue repair

O - Optimism - A positive mindset is linked to better outcomes. Believe in your body’s potential to heal.

V - Vascularisation - Do pain free cardio like walking or cycle if able to stimulate blood flow and healing

E - Exercises - Begin rehab exercises to restore mobility, strength and coordination. These should be progressive and tailored to your injury.

Using P.E.A.C.E. and L.O.V.E. means caring for your injury in a way that encourages active healing—not just rest and ice. This approach also helps prevent stiffness and loss of strength, making your recovery smoother and faster.

When to see a physio after a knee injury

• Pain or swelling isn’t improving after 48–72 hours
• You can’t fully bend or straighten the knee
• You feel unstable when walking or weight-bearing
• There’s a visible deformity or bruising spreading down the leg
• You experienced a pop or snap at the time of injury
• You’re unsure about how to return to sport, work, or exercise safely

A physiotherapist can assess the severity of the injury, guide your recovery, and create a personalised rehab plan. They’ll help you regain strength, movement, and confidence—so you can get back to doing the things you love without risking re-injury.

Need help recovering from a knee injury?

If you're dealing with a sprain, strain, or any kind of knee pain, our physiotherapists are here to help. We’ll assess your injury, provide hands-on treatment if needed, and guide you through the right rehab exercises—so you can recover safely and get back to moving with confidence.

Book an appointment today and take the first step toward a pain-free knee.