Twisted Knee Pain: Effective Ways to Manage and Alleviate Discomfort

by Dr. David Anderson
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Have you ever twisted your knee while playing sports or exercising? It’s a common injury that can happen to anyone, regardless of age or fitness level. But what exactly is a twisted knee, and If you have one, how do you recognize it?

Twisted knee pain is characterized by discomfort or soreness in the knee joint due to an injury caused by a sudden twisting or turning motion. Symptoms may include swelling, stiffness, and difficulty walking or bearing weight on the affected leg.

Knee injuries are some of the common injuries in sports and physical activity. A twisted knee ligament, also known as a sprain, occurs when the ligaments in your joints are slightly stretched out or torn. This can happen when you twist or turn your thigh too quickly or forcefully, causing damage to the ligaments that hold other leg and your crook together.

If you have a medical history of knee injuries, you are likely familiar with the painful and frustrating experience of a twisted patella. Relying on the extent of the damage, it can take weeks to recover and get back on your feet. This article will provide information on twisted knees, including symptoms to look out for and tips for managing and preventing this common ailment.

I. Why Do We Feel Twisted Knee Pain?

pain behind the knee

pain behind the knee

When twisting, it puts pressure on the joint and can cause the ligaments and cartilage in the shins to become strained or damaged. It can lead to inflammation and pain. Additionally, twisting can exacerbate the issue and cause more pain if you have a pre-existing knee injury or condition. It is important to rest and properly care for your foot to prevent further damage and seek medical care and attention if the pain persists.

· Twisted Knee Anatomy

The knee joint comprises many parts, like tendons and bones, that work together to let the knee move and stay stable. Injuries resulting in twisted knees can be caused by various factors, with the most frequently affected structures being the ligaments and meniscus. The tissues are upheld by four main ligaments, on the sides (collateral ligaments) and inside (cruciate ligaments). Collateral ligaments control side-to-side stability, while the posterior cruciate ligament ones are responsible for forward and backward movements. Additionally, two crescent-shaped pieces of extra thick rubbery cartilage known as meniscus line the top and outer side of the shin bone, providing cushioning for the joint to move smoothly. These structures can be injured when a person twists their tissue, leading to pain, swelling, and reduced mobility.

II. Twisted Knee Injuries

Common knee injuries include ligament or knee sprains, tendonitis, meniscus tears, patellar tendonitis, and chondromalacia. Ligament or knee sprains, are the most typical type of injury and occur when more than one ligament, or more of the four main knee ligaments is stretched beyond its normal range of motion. Knee injuries are common, and one of the most common types is a twisted knee injury. Twisting knee injuries can occur during physical activities such as sports, exercise, or even just walking. These injuries can vary from moderate to severe, so it’s crucial to know what kind of twisted knee pain you have to get the right treatment. Here are the types of twisting knee injuries you should know about:

·  Sprains

A knee sprain occurs if ligaments in the foot are stretched or ruptured. These fibers connect the bones of the knee joint. Patella fractures result from awkward joint bending, twisting, or turning. Symptoms include pain, swelling, and difficulty moving. Treatment for a knee sprain includes rest, ice, compression, and elevation.

· Meniscus Tears

The meniscus is the lateral collateral ligament, a rubbery, C-shaped disc that cushions the knee joint. A meniscal tear can occur when the crook lateral collateral ligament is twisted or the ligament is rotated too quickly. Symptoms include pain, swelling, and a popping or clicking sound in the joints. Treatment for a meniscal tear may consist of rest, ice, compression, and physical therapy. In severe cases, surgery may be necessary.

· ACL Tears

One of the most important knee ligaments is the medial collateral ligament or anterior cruciate ligament (ACL). An ACL or injured medial collateral ligament or rupture can occur when the shin is twisted or bent awkwardly. A torn ACL is characterized by joint discomfort, swelling, and instability. ACL medial collateral ligament tears may be treated with rest, icing, compression, and physical therapy. In extreme cases, surgery may be required.

·  PCL Tears

A PCL tear can occur when the tissue is struck forcefully, such as in an automobile or sports collision. Symptoms of a PCL tear include pain, swelling, and instability. Treatment for a complete tear may include rest, ice, compression, and physical therapy. In severe cases, surgery may be necessary.

· Lateral Collateral Ligament (LCL) Tears

An LCL tear can occur when four main ligaments of the foot is hit from the inside, such as during a sports collision. Symptoms of an LCL tear include pain, swelling, and instability. Treatment for an LCL tear may consist of rest, ice, compression, and physical therapy. In severe cases, surgery may be necessary. Major ligaments are tough bands of tissue that connect bones to other bones and provide the knee joint stability, flexibility, and strength.

III. Causes of Knee Joint Injury By Twisting

· Sudden Changes in Direction

One of the most typical causes of twisted knee injuries is sudden movement changes in direction. This can happen when an athlete runs at high speed and suddenly changes direction, causing them to twist and turn unnaturally. This damage is common in sports like soccer, basketball, and football.

· Landing Incorrectly

Another cause of twisted or knee ligament injuries is landing incorrectly after a jump. It can happen when an athlete jumps and lands awkwardly, causing it to twist or buckle. This type of damage is common in sports such as gymnastics, cheerleading, and basketball.

·  Overuse

Overuse is also a common cause of twisted knee injuries. It can happen when an athlete repeats the same movement repeatedly, putting stress on the knee joint. This damage is common in sports like running, cycling, and tennis.

·  Weak Muscles

Weak muscles can also contribute to twisted knee injuries. When the muscles around the thigh are weak, they cannot support the knee joint properly, making it more susceptible to damage. It is why it’s important to strengthen the muscles around inner side of the foot through exercises like squats and lunges.

·  Poor Technique

Finally, poor technique can also cause twisted knee injuries. It can happen when an athlete doesn’t use proper form when performing a movement, putting unnecessary stress on the knee joint. It can also terminate a sports injury. It may result in severe injury. This type of damage is common in sports like weightlifting and cross fit.

· Trauma

Traumas are physical or psychological injuries that can occur due to an event or a situation. A traumatic injury, such as a twisted knee, results from an unexpected or violent blow to the body. Trauma can affect all body parts, including ligaments, muscles, joints, and bones. When the knee joint is affected by trauma, it can result in pain, knee swelling, and collateral ligament injury.

IV. Signs You Should See A Doctor

pain behind the knee

pain behind the knee

A knee sprain injuries always has the potential to be a very painful injury. Tenderness is a common symptom of a sprained or twisted knee. Anyone, from professional athletes to people going about their regular lives, is at risk. The question is whether or not a sprained or twisted knee requires immediate medical attention.

You need to go to a doctor immediately if you feel the following symptoms

  • Severe pain that doesn’t go away with rest, ice, compression, and elevation
  • Knee swelling that doesn’t go down after a few days
  • not being able to put any weight on the injured leg
  • Instability or a feeling of giving way in the connective tissue
  • when there was a popping sound or sensation

V. Treatment of Knee Sprain Pain

pain behind the knee

A twisted knee injury can be a painful and debilitating experience. Whether it happens during sports activities or due to a fall, it’s important to seek treatment immediately to prevent further damage and promote healing.

Here are some common treatment options for a twisted knee injury:

·  Rest and Ice

The first step in treating a twisted knee injury is to rest the affected leg and apply ice to the affected area. It will help to reduce swelling and inflammation, which can cause pain and restrict movement. Apply an ice pack in a towel for 15-20 minutes daily to reduce swelling.

·  Compression

Wrapping an elastic bandage provides support and reduces swelling. Make sure not to cover the dressing too tightly, as this can cause further damage to the internal soft tissue. Compression can also help to reduce pain and improve stability.

·  Elevation

Elevating the joints above heart level can also reduce swelling and promote healing. Sit or lie with a pillow under your lower leg too heal.

·  Pain Relief

Medicine Ibuprofen or acetaminophen, both available over the counter pain and, can assist in counter pain and lessening discomfort and inflammation. But it’s crucial to stick to the suggested amount and avoid using painkillers as a permanent fix.

·  Physical Therapy

Physical therapy strengthens muscles and improves the range of motion once swelling and pain subside. A physical therapist can design an exercise regimen to strengthen and stretch the damaged limb. Knee Braces can also be useful.

· Surgery

Surgery may be crucial in severe cases to repair a twisted bone injury injured ligament. It is usually reserved for patients with significant ligaments or shin cartilage damage. Surgery may involve repairing or replacing damaged tissue; the full recovery which can take several months.

VI. Recommended Exercises For Twisted Knee Pain

pain behind the knee

pain behind the knee

This section explores exercises to help you recover from a twisted knee injury.

·  Straight Leg Raises

This exercise targets the quadriceps muscles, which are important for knee stability. Place one straight leg above the other knee and lie on your rear end. Lift the straight leg to the height of the bent knee and hold for a few seconds before slowly lowering it back down. Repeat for several reps before switching legs.

·  Hamstring Curls

Hamstring curls help to strengthen the muscles located at the back of the thigh, which can help to support the knee. Lie on a bench or exercise ball with your legs hanging off the edge. Bend your knees gradually so that your heels are touching your buttocks. For a few seconds, maintain this position before releasing. Repeat for several reps.

·  Wall Squats

Wall squats can help to strengthen the quadriceps and gluteal muscles, which can help to support the knee joint. Stand with your back against a wall and your feet shoulder-width apart. Slowly lower yourself into a squat position, keeping your back against the wall. Hold for a few seconds before slowly standing back up.

·  Step-Ups

Step-ups can help to strengthen the quadriceps, gluteal and calf muscles, which can help to support the knee joint. Stand in front of a step or bench with one foot on top. Step up onto the court, lifting your other foot as well. Step back down and repeat for several reps before switching legs.

·  Leg Press

The leg press machine can help to strengthen the quadriceps, gluteal and calf muscles, which can help to support the knee joint. Sit on the device with your feet on the platform and your knees bent. Push the platform away from you, straightening your legs. Slowly bend your knees and lower the platform back down. Repeat for several reps.


  1. Can you have a Swollen Knee but no pain or swelling?
  2. Yes, there is the possibility of having a sprain without experiencing pain or swelling. In some cases, the twisting may not have caused any damage to the ligaments or other structures in the bones, resulting in a lack of pain or swelling.
  3. a knee sprains sprain injuries When does a knee sprain fully recover?
  4. Depending on the injury’s severity, a twisted knee may take longer to recover. With rest, ice, compression, elevation (RICE), and physical therapy, mild to moderate instances may take two to four weeks to heal completely.
  5. How do I stop my crook from twisting?
  6. Exercises that target the quadriceps and hamstrings can provide stability, help stabilize the bone joint and decrease the chance of twisting. Additionally, stretching exercises can enhance flexibility and reduce the possibility of injury during physical activities. It also results in good health.
  7. What knee injury has swelling but no pain?
  8. Several knee ailments only produce swelling without immediate pain. Meniscus tears are among the most frequent injuries. A piece of cartilage called the meniscus cushions four ligaments in the crook joint. When it tears, it can cause swelling, but it may not always be painful.
  9. Does Medication help in knee sprain?
  10. medicines can help reduce the pain and inflammation caused by a knee sprain. Medicines such as Ibuprofen and naproxen are nonsteroidal anti-inflammatory medicines (NSAIDs) that help reduce swelling and relieve pain. Medical advice is far more crucial in more serious circumstances.


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