Even if you haven't fully sprained your knee in an injury, twisting it badly can place undue stress on the joint. In particular, knee ligaments are susceptible to damage from a sharp twisting motion. Unfortunately, such problems are only too common among runners, football players and soccer enthusiasts who will often twist their knees when they hit uneven ground underfoot or try to turn too rapidly.
If you suspect you have sprained your knee, then seek professional advice at a physiotherapy clinic. Doctors there will be able to offer you a course of treatment that will improve your recovery rate. In the meantime, take the following steps to ensure your knee repairs itself as quickly as possible.
Take a Real Rest
Avoid putting a twisted knee under further strain. If you exercise by running on it, then you can make a bad situation worse. Avoid using your knee at all, and transition back to exercise with a low impact pursuit, such as swimming. Don't rush back to using your knee, or you could prolong your recovery.
Place Ice Packs on Your Knee
An ice pack will help a swollen knee to feel better and reduce inflammation. This will also help speed up its recovery. Don't sit with ice wrapped around your knee all day, though. A ten minute period once an hour is sufficient to allow your knee to recover at its optimal rate.
Raise Your Leg
Place a cushion or a pillow under your knee so that it is properly supported, and place your leg in a raised position. You don't need your leg to be sticking up in the air, however. A modest foot stool will be enough to help your knee to recover so long as it is not placed under any further strain.
Compress the Knee
This will help your knee to recover more rapidly, too. If you have a sports knee support, then put it on and wear it all the time for the next few days. An elasticated, tube-like knee support will do an excellent job of compressing the knee, but not so much that it is harmed.
Consider Your Footwear
Twisted knees come under strain if you wear flip-flops, open-toed sandals or high heels. Wear a shoe or trainer that supports your foot fully, especially under the arch. This will take undue pressure off the ligaments in the knee as you move around.