Treatment and Prevention Tips

Is your knee hurting after a tough day on the slopes or sore after a long bike ride? Let Whitefish Physical, Occupational, & Speech Therapy and Flathead Performance Training help you begin treating your own knee and possibly prevent future knee injuries.

What have I injured?

Knee pain can be the result of a variety of injuries.  The most common injuries seen at SPORT Center include:

• ACL sprain or tear
• Meniscus irritation or tear
• Medial Collateral Ligament sprain or tear
• Muscular Strain
• Back injuries referring pain to the knee
• Patellar injuries (knee cap) 

What is the difference between a sprain & a strain?

• Strains result from damage to a muscle or tendon and can be due to a sudden force or from chronic overuse.
• Sprains result from damage to ligaments or the joint itself and can be the result of a sudden trauma.

Should I see a healthcare professional immediately?

Red flags that you should see a healthcare professional as soon as possible include but are not limited to:

• Hearing or feeling a “pop” while injuring your knee
• Obvious deformity
• Immediate swelling that does not recede within 24-48 hours
• Inability to walk or weight-bear
• Unbearable pain
• Uncontrollable bleeding
• Locked joint

What can I do to treat my own knee?

Whether or not you decide to see a healthcare professional, you should immediately apply the principles of “P.R.I.C.E” This acronym stands for Protect, Rest, Ice, Compression, & Elevation:

• Protect: For example, if walking is extremely painful, grab some crutches and avoid weight-bearing with your injured leg. **Come borrow crutches from SPORT Center’s loan program**
• Rest: Lay off the skiing and avoid prolonged standing or walking.
• Ice: Begin icing immediately. Try at least 4-5 times/day for 10-15 minutes at a time. Allow for skin temperature to return to normal before icing again.
• Compression: Grab an ACE wrap and wrap your injured leg from bottom to top, applying greater pressure at the bottom than the top. Signs that you have it too tight include but are not limited to:

                      > Feeling a “throbbing” or pulsating sensation in your leg

                      > Toes turning blue or feeling very cold

                      > Increase in leg pain

• Elevation: As much as possible, keep your leg elevated to assist in decreasing inflammation. When sleeping, prop your ankle up on a couch cushion or several pillows. The key is getting your leg higher than your heart. Also, avoid placing pillows directly under the knee (under the ankle is preferable). Remember, any time your leg is down, the swelling has only one way to go…down!

What “exercises” can I do for my leg while it is injured?

Any time you injury your knee, the quadriceps muscles (think front of your thigh) tend to shut-down. Getting started on quad exercises is the key to rehabilitation. Below are some starter exercises to get your quads firing again:

Quad Sets:

• With your knee straight, squeeze your thigh as tight as you can or think of flattening your knee to the table. You should be able to see your quadriceps muscles tightening.
• Try doing 10, holding each for 10 seconds. Repeat throughout the day.

Straight Leg Raise:

• Again with your knee straight, tighten up your quads and lift your whole leg off the ground. The key is to keep the knee as straight as possible while lifting and lowering the leg.
• Try doing 2 sets of 10-15, several times per day.

Heel Slides:

• This exercise will work to maintain your range of motion rather than working the quad.
• Lying on your back, slide your heel towards your glutes and then slowing extend the leg out straight.
• When sliding your heel towards your glutes, hold for 30-60 seconds once a moderate stretch is felt. Avoid any more than a mild discomfort.
• Try 2-3 at a time, and repeat throughout the day.

How can I prevent knee pain and injuries?

At SPORT Center, we strive to train the whole body in preventing knee injuries. Yes, quadriceps and hamstring strengthening is important, but our therapists also stress the following:

• Glute strengthening
• Abdominal strengthening
• Dynamic balance
• Agility

Many skiers also fail to truly prepare for the winter season. Begin training early fall, stressing lower body strengthening as well as “core strengthening” including the abdominals and glutes. If you find that your own work-outs just aren’t “cutting it,” perhaps you can enroll in Flathead Performance Training’s Ski Conditioning Class. Contact Mike today at 862-9372 for more information.

For specific injury-prevention techniques, access the SPORT Tip.