Knee injuries are common, especially for people who play sport or stay active. The good news is that most people get back to the things they love. And there’s a lot you can do to keep your knee healthy long after the injury has healed.
Why look after your knee after an injury?A big knee injury, like a torn ligament, torn cartilage, or a break near the knee, can change how the joint works. Over time, this can make some people more likely to get knee arthritis (wear and stiffness in the joint) later in life.This is a good reason to look after your knee now. Small, simple habits can make a real difference.
What helps the most?
1. Keep moving
Your knee cartilage (the smooth cushion inside the joint) loves movement. Regular exercise keeps it fed and healthy. Too little movement isn’t good for it, and neither is pushing too hard too soon. The goal is the middle ground.
2. Build strong thigh muscles
The big muscles at the front of your thigh act like shock absorbers for your knee. Keeping them strong is one of the best ways to protect the joint.
3. Listen to your knee
A little discomfort during exercise is usually OK. As a guide, it should:
- Feel mild
- Settle within 15–20 minutes
- Not keep you up at night
4. Look after your overall health
Good sleep, managing stress, eating well and not smoking all help your body heal and keep swelling down. If you carry some extra weight, even a small change can take a lot of pressure off your knee and ease pain.
5. Get big injuries checked early
If you’ve hurt your knee badly, getting it checked early means you get the right plan sooner. That gives your knee the best chance to recover well.
When to see a physio
Book an assessment if you have:
- A new knee injury, especially if you felt a pop, it swelled up quickly, or it’s hard to walk on
- Knee pain that isn’t getting better
- A knee that feels wobbly or gives way
- Swelling that keeps coming back
- Trouble getting back to walking, running or sport after an injury
- A past knee injury and you’d like a plan to keep your knee strong
How we can help?
Our physiotherapists can check your knee, work out what it needs, and give you a clear, simple exercise plan. Whether your injury was last week or years ago, it’s never too late to give your knee some care.