Protect Your Knees: Spot Early Signs of Injury
Healthy knees are key for living an active, pain-free life. Your knees play a central role in nearly every movement, whether you’re a sports enthusiast, enjoy weekend hikes, love running after your grandchildren, have a physical job or simply want to stay mobile for everyday tasks. Recognising the signs of a knee injury early on can help you prevent further damage and stay active for years to come.
Here are five signs that could indicate a knee injury, along with tips on what you can do:
1. Discomfort in the knee
If you’re experiencing ongoing discomfort in your knee, either during activities or while at rest, it may be a sign of an underlying issue. This pain can range from a mild, dull ache to a sudden, sharp sensation.
Tip: Applying the RICE method (Rest, Ice, Compression, Elevation) can offer temporary relief and reduce inflammation. Resting the knee and using ice packs can help, but if pain continues, it’s best to consult a physiotherapist to determine the root cause and prevent further injury.
2. Restricted Movement
Struggling to bend, straighten, or rotate your knee freely can indicate an injury. When normal tasks like climbing stairs, sitting, or walking become uncomfortable or difficult, it’s a strong indication to take action.
Tip: Gentle, range-of-motion exercises, under the guidance of a physiotherapist, can help restore movement without further strain. Physiotherapist can use manual therapy
3. Noticeable Swelling
Swelling around the knee is one of the most common indicators of injury. It can develop immediately after a strain or gradually appear over time. Swelling is often a sign of inflammation, which may result from cartilage damage, ligament tears, or other knee issues.
Tip: Compression and elevation are key for managing mild swelling. Avoid any activities that strain the knee until the swelling subsides and consider booking in to see a physiotherapist.
4. Feeling of Instability
If your knee feels unstable or gives out under pressure, it’s a serious sign that something may be wrong. This instability often results from muscle weakness caused by pain inhibition, or from damage to the cartilage or ligaments.
Tip: Book in to see a physiotherapist to complete safe exercises to help build up your knee strength without aggravating the injury.
5. Pain Elsewhere Due to Compensation
Knee injuries can sometimes trigger pain in other areas, like the hip, lower back, or opposite knee, as your body tries to compensate. This secondary discomfort, if left untreated, can lead to a range of further issues. Alternatively, knee pain could be due to weakness in other areas of the body, and if left untreated can result in re-injury or persistent pain in the knee.
Tip: A balanced exercise routine that strengthens your legs, core, and other stabilizing muscles can help prevent secondary pain. Pilates or yoga can be especially effective for improving alignment, flexibility, and strength. Seeking advice from a physiotherapist can also help you prevent pain from spreading to other areas.
Moving From Pain to Performance
At Inline Physio we’re dedicated to addressing the root causes of knee pain, not just the symptoms. Our personalised approach means we assess and treat your knee’s specific needs, whether you’re a seasoned athlete, an active weekend warrior, or simply someone who wants to move with ease. Our goal is to help you transition from pain to optimal performance, so you can stay active and confident in your movements.