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Knee sprain (ligaments): returning to sport step by step

Pain and swelling of the knee after a twist or a blow, with a feeling of instability or giving way.

Knee ligaments

Why it happens

Landing from a jump, sudden stop, twisting with the foot planted (football, skiing, basketball), side impact.

Coming back in four stages

  1. 1

    Walking without limping, swelling under control, according to your doctor’s advice.

  2. 2

    Thigh strengthening and balance work prescribed or approved by your physiotherapist.

  3. 3

    Slow running in a straight line on flat ground, then changes of direction at low speed.

  4. 4

    Jumps, pivots and ball sports gradually, matches last, with your healthcare professional’s approval.

These stages are indicative: the protocol of your doctor, physiotherapist or surgeon always takes priority. Only move to the next stage with their approval.

Movements to postpone

  • changements de direction et pivots from stage 4
  • sauts from stage 4
  • contacts from stage 4

Strengthening exercises

For this injury, strengthening follows the protocol of your doctor, physiotherapist or surgeon. Rehab does not offer exercises in its place.

What your physio will probably work on · Knee sprain (ligaments)

General guidelines to help you understand your rehab and talk it through with your physio. Every protocol is different, especially after surgery: what your clinician says comes first.

  1. Stage 1 Reduce swelling, regain full straightening and walk without limping, with a brace if prescribed.
  2. Stage 2 Strengthen thighs and hips, work on balance and keeping the knee in line on one leg.
  3. Stage 3 Return to straight-line running, then slow side steps and first two-footed jumps.
  4. Stage 4 Work on changes of direction, single-leg landings and game situations, with tests before returning to matches.

Questions to ask your physio or doctor

  • Which ligament is injured, and how badly?
  • Do I need a brace, and for how long?
  • Has the ACL been checked (examination, scan)?
  • Which strength and hop criteria must I reach before pivoting?
  • How can I reduce the risk of another sprain in my sport?

When to stop and see a professional

Unstable knee, one that locks or swells a lot, or a crack felt at the time of the injury: see a doctor before any return, ligament damage is possible.

Rehab’s advice

Medical advice is essential before any return. No pivoting or jumping at first.

What the Rehab plan does for this injury

The plan starts at 30% of your previous training volume and builds up to 75%, with a consolidation week every three weeks. If your discomfort reaches 3 out of 10, it stops and refers you to your doctor or physiotherapist.

In which sport?

General information, currently being reviewed by healthcare professionals. It replaces neither a diagnosis nor the advice of your doctor or physiotherapist.