A twisted knee often results from sudden movements, overuse, or trauma. It can happen during sports like basketball, soccer, or activities requiring quick direction changes. When you twist your knee, you might feel sharp pain, swelling, or difficulty moving.
Studies show that nearly 25% of sports injuries involve the knee, with sprains and ligament tears being common causes of twisting injuries. Weak muscles or previous knee injuries can increase your risk. A twisted knee may involve ligaments, cartilage, or tendons.
Here’s a breakdown of what a twisted knee is, its symptoms, causes, and treatment. Additionally, this article provides advice on maintaining the health of your knee functions and avoiding potential problems.
What is a Twisted Knee?
A twisted knee injury occurs when the knee is forced to move beyond its normal range, especially through sudden twisting or impact during activities. This can happen during sports, falls or even repetitive strain from overuse. It’s common and many of us have experienced that sudden pain when our knee didn’t quite move the way it was supposed to.
The knee joint is a complex structure supported by 4 main ligaments: anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), medial collateral ligament (MCL), lateral collateral ligament (LCL) and knee ligaments. These ligaments stabilize the knee and allows proper movement.
When a twisting motion injures any of these ligaments, it can cause a sprained knee and significant discomfort and limits your knee’s range of motion.
Twisting injuries can range from mild sprains to severe sprains where the ligaments are completely torn.
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Types of Ligament Injuries in a Twisted Knee
Twisted knee injuries can affect different ligament injury, with different symptoms and severity from mild stretches to complete tears, often classified by grading. Knowing the specific ligament injured will help in determining the treatment approach.
The 4 main types of ligament injuries associated with a twisted knee are:
- Anterior cruciate ligament (ACL)
- Medial collateral ligament (MCL)
- Lateral collateral ligament (LCL)
- Posterior cruciate ligament (PCL)
1. Anterior Cruciate Ligament (ACL)
The anterior cruciate ligament (ACL) is one of the most common ligament to be injured in the knee, especially among athletes. Excessive force to the knee joint during activities such as jumping or rapidly stopping can cause ACL injuries.
These injuries are often associated with sports that involve sudden changes of direction, jumping and landing.
ACL injuries can range from partial tear to complete tear of the ligament. Symptoms often include severe pain, swelling and knee instability. Early diagnosis and proper treatment is key to recovery.
2. Medial Collateral Ligament (MCL)
The medial collateral ligament (MCL) is one of the main ligaments in the knee, provides stability and support to the joint. MCL injuries often occur from stress to the ligament from movements that pushes the knee inward.
Common causes are sudden twists, direct hit to the outside of the knee and activities that requires quick changes of direction.
MCL injuries can cause swelling, pain on the inside of the knee and instability during physical activity. Treatment usually involves rest, physical therapy and sometimes bracing to support the knee during recovery.
3. Lateral Collateral Ligament (LCL)
The lateral collateral ligament (LCL) is located on the outer side of the knee and provides stability. LCL injuries are often caused by sudden twisting of the knee, direct hit from other players in sports or an awkward fall. These injuries can cause knee instability, pain on the outside of the knee and may also affect the range of motion of the knee joint.
4. Posterior Cruciate Ligament (PCL)
The posterior cruciate ligament (PCL) is another important ligament in the knee and injuries to this ligament can compromise knee stability. PCL injuries often causes pain in the knee area and swelling which limits knee movement.
Direct impacts to the front of the knee while it is flexed, such as in motor vehicle accidents, often cause these injuries.
Symptoms of a Twisted Knee
One of the most common symptom is swelling around the knee joint which can occur almost immediately after the injury. This swelling is your body’s natural response to injury, it’s a sign that something is wrong and needs attention.
Aside from swelling, knee instability is another symptom of a twisted knee. This can be felt as weakness or the knee giving way. This instability can make it hard to bear weight on the injured knee and can lead to further complications if not addressed immediately.
Here are the twisted knee symptoms to look out for:
1. Pain
A sudden, sharp pain in the knee area is common when you twist your knee. The pain may be felt during movement or when applying pressure to the joint. It can be localized or spread to other parts of the leg, depending on the severity of the twist.
2. Swelling
Swelling usually occurs immediately after a twisted knee. This is often a sign of inflammation or fluid accumulation in the knee joint, indicating that soft tissues, ligaments, or cartilage may have been affected.
3. Instability
A twisted knee can cause the joint to feel unstable, making it feel as though it might give way when walking or standing. This is typically due to damage to the ligaments or soft tissues that help stabilize the knee.
4. Bruising
Bruising around the knee may appear after a twist. This occurs when blood vessels under the skin are damaged, usually as a result of the force or impact of the injury.
5. Limited Range of Motion
A twisted knee can restrict your ability to fully bend or straighten the knee. The pain and swelling often result in limited mobility, making it harder to move the knee as you normally would.
6. Popping or Clicking Sounds
You might hear or feel a popping or clicking sound in your knee when twisting it. This could indicate ligament or cartilage injury, such as a tear.
7. Tenderness
The knee may feel tender when touched, especially around the joint line or the area where the injury occurred. This is a sign of tissue irritation or damage.
If you experience any of these symptoms, take them seriously and get treated to prevent further damage and quick recovery.
Causes of a Twisted Knee
A twisted knee occurs when ligaments in the knee are stretched beyond their limit, often from activities that involve sudden movements or impacts. This can happen in sports or daily activities.
Sports that involve sudden changes of direction such as soccer or basketball increases the risk of getting a twisted knee. Direct impacts to the knee such as from a fall or collision can also cause a twisted knee. MCL injuries often occur from a direct blow to the outer side of the knee and causes pain on the inner side.
Overuse or Repetitive Motion
A twisted knee can occur due to overuse or repetitive activities, especially those involving sudden turns or high-impact motions.
Running, jumping, or playing sports like basketball or soccer can put strain on the knee, increasing the risk of twisting. You may feel sharp pain or discomfort immediately after the twist, along with swelling or difficulty moving your knee.
Sudden or Abrupt Movements
A sudden movement, like pivoting or changing direction quickly, can cause the knee to twist unnaturally. This often happens during sports or physical activities that require sudden shifts in position. Pain and swelling around the knee are common after such an injury, and you might have trouble bearing weight on the affected leg.
Weak or Imbalanced Muscles
Weak or imbalanced muscles around the knee can lead to instability, making it more likely for the knee to twist.
If your quadriceps, hamstrings, or calf muscles aren’t strong enough to support your knee during activities, you may experience a twisting injury.
Strengthening these muscles through targeted exercises can help prevent future injuries.
Previous Knee Injuries
If you’ve had knee injuries in the past, such as sprains, strains, or ligament tears, your knee might be more vulnerable to twisting. Previous damage weakens the joint and reduces its stability, increasing the risk of re-injury.
Uneven Surfaces
Twisting your knee can occur when walking or running on uneven surfaces, like rocky trails or poorly maintained pavements.
The instability of these surfaces makes it harder to maintain proper knee alignment, increasing the likelihood of a twisting injury. Always be cautious when navigating uneven ground, and try to wear supportive footwear to reduce the risk
Treatment for Twisted Knee
Treatment for twisted knee involves initial care, non surgical therapy and may require surgical intervention depending on the severity of the injury. Assessment of twisted knee involves a combination of physical exam and imaging tests to determine the extent of the injury.
Initial Care
The R.I.C.E. method—Rest, Ice, Compression, and Elevation is the recommended approach for initial care of sprained knee. Applying ice pack to the affected area can help minimize swelling and pain immediately after the injury. This initial care is important in the recovery process to give the knee the best chance to heal.
Resting the injured knee allows the ligaments to heal without further stress. Compression with elastic bandage can help reduce swelling while elevation can help reduce fluid buildup in the knee.
Non-Surgical Treatment
Non surgical treatment for twisted knee focuses on pain reduction and recovery through various supports and rehabilitation techniques. Knee braces can provide additional support and stability to reduce pain and improve mobility. Rehabilitation after knee injury involves multi-faceted approach including rest, activity modification and rehabilitation exercises.
Following the healthcare provider’s guidance on resuming activities will prevent re-injury. This plan is tailored to the individual’s injury and overall health to ensure safe and effective recovery.
Surgical Treatment
Surgery is done for:
- Severe sprains
- Other injuries like fractures
- Complete ligament tears
- Significant knee instability that cannot be managed conservatively
- Completely torn ligaments that cannot be managed through other treatments
In these cases, surgical treatments aims to repair or reconstruct the damaged ligaments to restore stability and function of the knee.
Preventing Further Injury
Preventing further injury is important for recovery and long term knee health. Including strengthening exercises, proper technique and wearing the right shoes can reduce the risk of re-injury.
Listen to your body and take breaks when needed to prevent worsening the injury.
1. Do Balance Training
Know your physical limits and don’t overexert yourself especially when trying new activities. Staying within your fitness level will prevent overexertion and subsequent injuries.
2. Warm Up Before Exercise
Wearing shoes with good arch support and cushioning will stabilize your knees during physical activities. Proper shoes can reduce the risk of knee injuries by providing support and alignment for your feet and legs.
3. Strengthen Leg Muscles
Do a warm up to prepare your muscles and joints to reduce the risk of injury. Warming up increases blood flow to the muscles making them more flexible and less prone to strains and sprains.
4. Use Correct Technique
Exercises for quadriceps, hamstrings and calves will enhance knee stability and support. Strengthening these muscles will give better support to the knee joint to reduce the risk of injury.
5. Avoid High Impact Activities
Do proper form during exercises and sports to minimize knee stress. Use correct technique so your joints and muscles are working optimally to reduce the risk of injury.
6. Stretch Regularly
Limit participation in high impact sports or activities that can increase the risk of knee injuries especially if you have history of knee problems. High impact activities puts a lot of stress to the knee joints making them more prone to injuries.
7. Wear Protective Gear
Regular stretching will improve flexibility and reduce muscle tension around the knee. Regular stretching will maintain good range of motion in the knee joint to prevent stiffness and injuries.
8. Stay Within Your Fitness Level
Wearing knee pads or knee brace during high risk activities will provide extra protection. Protective gear can absorb some of the impact to reduce the risk of severe injuries.
Recovery and Rehabilitation
Recovery and rehabilitation is important to achieve full recovery after a twisted knee. Knee strengthening exercises and physical therapy will provide support around the knee to reduce pain during physical activities and prevent further injuries.
Physical Therapy
Physical therapy will restore knee function and relieve pain after a sprain. Therapists will use exercises and manual techniques to address pain, stiffness and improve mobility and strength to recover.
A physical therapist will evaluate the knee and create a customized rehabilitation program which will include exercises for strength and pain relief to ensure a proper recovery.
Full Recovery Timeframe
Recovery time from a twisted knee depends on the severity of the injury and adherence to rehabilitation protocols. Mild cases will take a few weeks to heal while severe cases will take several months.
Wrap Up
A twisted knee is when ligaments are stretched beyond their limit, often from sudden movements or impacts and can cause varying degrees of pain and instability.
Swelling, knee instability and pain, early diagnosis and treatment is key to prevent further damage.
Frequently Asked Questions
Is it OK to walk on a twisted knee?
It’s best to avoid walking on a twisted knee to prevent further injury and promote healing. Resting and using crutches can help reduce stress on the knee while it recovers.
