How to Prevent Knee Sprains

Strengthening Surrounding Muscles

Talk to your doctor if you're recovering from a recent knee injury. If you're recovering from a recent sprain, some strengthening exercises could worsen your condition. Show your doctor the exercises you plan to do. Your doctor might suggest modifications that will make the exercises more beneficial for you without increasing your risk of re-injury. If you've had a more severe sprain or other knee problems, your doctor might also refer you to a physical therapist. The physical therapist will give you specific exercises to do to strengthen your knee.

Do straight leg lifts to strengthen your quadriceps. Lie on your back with one knee bent so that your foot is flat on the floor and the other leg is extended out in front of you. Tighten your thigh muscles, the quadriceps, and lift your foot about halfway up to your knee. Hold the raised leg for 3 to 5 seconds, then slowly lower. Do 10-15 repetitions, then switch sides to complete 1 set. Aim to do 2 sets of this exercise 2-3 days a week. Rest your arms along your sides and relax your upper body. Take care not to lift or strain your neck. Keep your lower abdominals flexed so that your lower back is flat against the floor. Avoid arching your back.Tip: While quads get the most attention as muscles that stabilize the knees, no muscle works in isolation. Don't forget to strengthen the muscles on the backs and sides of the knee, as well as your glutes (the muscles in your buttocks) and your lower abdominals.

Add side-lying leg lifts to work the sides of your thighs. Roll over onto your side and extend your legs so that your feet are stacked on top of each other. Raise your upper leg to about the height of your hip, hold for 3 to 5 seconds, then slowly lower. Do 10-15 reps, then roll over and do the other side to complete 1 set. Aim to do 2 sets of this exercise 2-3 days a week. Brace on your lower arm, keeping the forearm flat on the ground and perpendicular to your body. If you need extra support for balance, cross your upper arm in front of your body with your hand flat on the floor. You can also rest your upper arm along your side.

Use hamstring curls to build up the backs of your thighs. Hold the edge of a table or the back of a sturdy chair for balance. Shift your weight to one foot, then lift the other foot, bringing your heel slowly to your buttocks. Raise your heel as far as you can without pain, then hold for 3 to 5 seconds. Do 10-15 reps, then switch to the other side to complete 1 set. Aim to do 2 sets of this exercise 2-3 days a week. Keep your knees close together, no more than hip-width apart. Take care not to lock the knee of the leg you're standing on. If you're worried about locking your knee, keep a soft bend in it while doing this exercise. Allow the standing leg to support your weight. Use the table or chair for balance only — don't lean on it.

Try calf raises to help support the bottom of your knees. Use a wall or the back of a chair for support. Stand about arm's length away from your support with your weight evenly distributed on both feet. Then, lift one foot off the floor so that all of your weight is on the other foot. Raise the heel of the foot you're standing on as high as you can, hold for 3 to 5 seconds, then slowly lower. Repeat 10-15 times, then switch to the other foot to complete 1 set. Aim to do 2 sets of this exercise 2-3 days a week. What your quads do for the top of your knee, your calves do for the bottom, so any exercises designed to strengthen your knees should include some calf work. Keep your hips and shoulders lined up evenly while doing this exercise, rather than leaning over towards the leg you're working. Think of raising straight up.

Do exercises to strengthen your feet. Your feet support your knees, hips, and back, so strong arches may help you avoid problems like knee sprains. Walking is a great foot exercise, so incorporate it into your day for stronger feet. Additionally, try the following flexibility and resistance exercises for your feet: Sit in a chair with your feet flat on the floor. Lift 1 foot off the floor and use your big toe to draw large circles in the air. Do 15-20 circles in each direction, then switch legs. Stand with your feet together, then step back with 1 leg. Press your toes into the ground but keep your heel raised. Hold for 20-30 seconds, then switch legs. Loop a resistance band around a sturdy piece of furniture. Sit down across from the furniture, then loop the band around your foot just below your toes. Flex your ankle to pull back on your forefoot. Hold for 2-3 seconds, then release. Do 10-15 reps with each foot.

Hold bridge position to build your glutes and lower core. Lie on your back with your arms resting along your sides and your knees bent so that your feet are flat on the floor. Contract your glutes (the muscles in your buttocks) to lift your hips off the floor. Ideally, your knees should form right angles so that your body forms a bridge from your knees to your shoulders. Hold the position for 3 to 5 seconds, breathing deeply, then release. Repeat 10-15 times to complete 1 set. Aim to do 2 sets of this exercise 2-3 days a week. Pressing down with your arms and hands can give you more stability and take pressure off your shoulders. You might want to roll up a towel to place under your neck if it feels crunched.

Protecting Your Knees during Exercise

Wear comfortable, supportive shoes while exercising. Shoes that fit properly and support your heels and arches reduce the shock on your knees, especially when you're doing more high-impact exercises, such as running. Different types of activity call for different types of shoes. If you're recovering from a recent knee, foot, or ankle injury, ask your doctor what type of shoes you should wear and whether you would benefit from additional insoles. If you engage in several different types of activities and have a limited budget, consider getting cross-training shoes. These shoes combine features so you can use the same pair of shoes to participate in multiple sports or activities. Buy your exercise shoes from a specialty store rather than a discount store. While it might be more expensive, the staff at a specialty store will ensure that the shoes you buy have the right level of support and cushioning for your body and the activities you're doing.Tip: Replace your shoes before the padding and shock absorption materials have worn out. This is usually after 300-500 miles of running or 300 hours of exercise.

Use a knee brace if recommended by your doctor. Some doctors recommend wearing a knee brace while exercising, especially if you've injured your knee in the past. However, for some people, this practice can do more harm than good. Check with your doctor before wearing a knee brace during exercise. Of the various kinds of knee braces, there are 2 that you might use preventatively, which are usually available at pharmacies or medical supply stores (or online): Prophylactic braces protect knees from injury and are typically used in contact sports. While there's no medical research proving they work, they are popular with athletes. Knee sleeves aren't technically braces. They merely compress the joint to reduce pain and swelling and can help stabilize the joint. Your knee may feel more comfortable in a sleeve if you've recently experienced a mild sprain.

Stretch before and after exercising to increase mobility and flexibility. Dynamic stretches, such as walking lunges, do a good job of warming up your knees and getting them ready for exercise. After exercise, repeating similar stretches can ease stiffness of joints and reduce inflammation. Flexible joints are less likely to get injured. Include brief stretches in your warm-up and cool-down to get the most out of your workout. If you're recovering from a recent injury, your doctor or physical therapist might have some specific stretches they recommend.

Try low-impact exercises to reduce the load on your knees. Exercises such as swimming or cycling (on a stationary indoor bicycle) place very little impact on your knees. If your knees are weak or stiff, these types of exercise help you protect them and decrease the risk of injury. Even when doing low-impact exercises, be careful about making any sudden jarring or jolting movements, which could still put too much stress on your knees.

Avoid exercises or activities that put additional strain on your knees. If your knees are already weak or stiff, the last thing you want to do is overwork them. While most exercises will help strengthen the muscles around your knees and improve joint flexibility, protect your knees by avoiding the following: Full squats or deep lunges (stop if you start to feel it in your knees) Locking your knees during leg extensions or forward bends Sudden or frequent changes in intensity, such as high-intensity interval training (HIIT) routines Using heavy resistance on a stationary bike Running on hard surfaces Extreme or jarring motionsTip: When changing direction, turn on the balls of your feet rather than twisting your knees.

Treating Mild Knee Sprains

Stop activity immediately if you notice signs of a sprain. If your knee suddenly hurts while you're exercising, stop whatever you're doing immediately and rest your knee. Don't try to work through the pain — you can make any potential injury worse. Signs of a possible sprain to watch for include: A sharp pain or painful pop (heard or felt) coming from your knee Stiffness or decreased movement Swelling, redness, or bruising Instability (knee buckles or wobbles when you attempt to put weight on it) General pain or tenderness around the joint

Apply ice for 15 minutes once every couple of hours. Place an icepack or bag of frozen vegetables on your knee. Lay a towel down so the ice doesn't have direct contact with your skin. Remove the ice after 15 minutes. If your knee is still painful or appears swollen after 2 hours, apply ice again. You may need to repeat this every 2 hours for the first 24 to 48 waking hours after the injury.

Wrap your knee to compress the swelling. If you have a knee sleeve, you can use that to compress your knee. Otherwise, wrapping a bandage tightly around the joint works just as well. Keep your knee wrapped while you have ice on it to help the swelling go down more rapidly. In a pinch, you might also try wrapping a T-shirt or other cloth around your knee. Anything works as long as it compresses the tissue around the joint. Compression isn't necessarily intended to reduce mobility. However, while you're applying compression, don't try to walk around or move your knee a lot. Keep your weight off of it as much as possible. Wear a knee brace until your knee completely heals.

Elevate your knee above your heart. Raising your knee above your heart reduces circulation to your knee, which decreases pain and inflammation. The easiest way to do this is to lay flat and prop your foot up on a couple of pillows or the arm of a sofa. While elevating your knee, keep a soft bend in it. Straightening out or locking your knee increases the pressure and can make your injury worse.Tip: You can remember the treatment protocol for mild sprains with the mnemonic acronym RICE: Rest, Ice, Compression, Elevation.

Take a nonsteroidal anti-inflammatory drug (NSAID) to ease pain. In addition to RICE treatment, an over-the-counter NSAID, such as ibuprofen (Advil or Motrin) can help reduce the swelling around your knee, lessening the pain associated with a mild sprain. Take according to the instructions on the package unless directed otherwise by your doctor. If you have to take an NSAID for more than 24-48 hours to relieve pain, contact your doctor. It's possible your injury is more serious than you originally assumed. NSAIDs can be particularly effective at night if you have knee pain that keeps you from sleeping.

Seek medical attention if you can't put any weight on your knee. If your knee buckles when you try to put weight on it, that's a sign that you have a more serious sprain that needs immediate medical attention. Other signs of a potentially serious knee injury include: Extreme pain or swelling (especially if it doesn't respond to RICE treatment or NSAIDs) Knee wobbles or buckles Knee won't straighten completely or bend very far without intense pain