Tweak Your Knee?

Tweak your knee? 

By Whitefish Therapy & Sport Center

What does it mean to “tweak” your knee?  It usually means you stressed some soft tissue, such as a muscle, tendon, or ligament, which surrounds your knee joint.  If the incident was major, it is always a good idea to get imaging to rule out a fracture.  If the incident was not major, most often the body will heal itself without surgical intervention.  Adhere to the principles of RICE:  Rest, Ice, Compression, and Elevation.  Once swelling and inflammation has gone down, you can gently try the following exercises.

(1)   Quad sets

·       With your leg straight, tighten your thigh (quadricep) muscle and hold it tight for 10 seconds, relax for a few seconds, then repeat.  Do this 10 times in a row a couple times a day.

(2)   Straight-leg raises

·       Lie on your back with your affected leg straight and your other leg bent to protect your back.  Tighten your quad muscle and then lift your straight leg to approximately 75 degrees.  Do this 10 times in a row a couple times a day.

(3)   Heel slides

·       Lie on your back with your affected leg straight and your other leg bent to protect your back. Slowly slide your heel up bending the affected leg as much as possible without any sharp pain.  Do this 10 times in a row a couple times a day.

(4)   Wall squats

·       With equal weight on both legs, slide your back down a wall lowering yourself as far down as you can comfortably without allowing your knees to be at more than a 90-degree angle, and not allowing your knees to go forward of your toes.  Do this 10 times in a row a couple times a day.

 If you are unable to get your knee straight, to get your thigh muscle to contract fully, to get full knee flexion (a full bend), or to perform wall squats within one to two weeks, contact Whitefish Therapy at 406-862-9378 to see one of our physical therapists.