How to treat knee injuries from falling, according to physical therapists

A fall can happen to anyone, whether you’re navigating an icy sidewalk, playing sports, or doing chores around the home. If you land awkwardly, your knees can take the brunt of the impact, which can lead to pain, swelling, or even a knee injury.

While it’s not always possible to prevent falls and knee pain, strengthening your knees can improve your balance, reduce your fall risk, and make your knees more resilient if you do fall. “Strong, flexible knees can help you recover from injuries more quickly,” says Caleb Wolters, PT, DPT, a Hinge Health physical therapist.

Learn more about knee injuries from falling and how to treat them, especially with exercises recommended by our Hinge Health physical therapists. 

Common knee injuries from falling 

If the injury is mild, you might have some bruising or feel stiffness for a few days. Other injuries, such as sprains, strains, and fractures, can take more time to heal. But your body is strong and can heal more serious knee injuries. Some of the most common knee injuries include: 

• Knee contusion. Contusion is the medical term for a bruise. It happens when small blood vessels break under your skin after hitting your knee. “With a bruise, you might also have swelling or a cut on your knee,” says Dr. Wolters.

• Sprain. A knee sprain can happen when a ligament stretches too far. This can happen when you’re not prepared for a particular movement or fall unexpectedly. “Sprains can range from mild to severe, with the most serious being a tear,” says Dr. Wolters.

• Strain. Falling can lead to a strain, which happens when muscles or tendons in the knee are overstretched. This type of injury can make simple movements, like walking or bending your knee, challenging and uncomfortable or painful. 

• Patellar fractures. A patellar fracture is a break in the kneecap, or the bone at the front of your knee. Fractures in the patella can vary from a small crack to a more noticeable break.

• Patellar dislocation. Sometimes, the kneecap can shift out of place over the knee joint, often from a fall or an accident. While this can be uncomfortable and may temporarily make walking uncomfortable or challenging, it often improves on its own, Dr. Wolters says.

• Ligament injuries. Your knee has four ligaments, or connective tissues that connect two bones or hold a joint together: the ACL, MCL, PCL, and LCL. These can be injured from a fall, but your ligaments are resilient: “Tripping on the sidewalk typically won’t injure a ligament,” says Dr. Wolters. More severe accidents, like falling while skiing, for example, can lead to a ligament injury, such as a sprain or a tear. 

• Meniscus tears. The meniscus is a c-shaped piece of cartilage that cushions and supports your knee. Sometimes, falls during sports can injure this tissue. “We often notice tears on the outer side of the meniscus,” says Dr. Wolters.

Causes of knee injuries from falling 

Knee injuries can happen to anyone, but certain factors can increase the risk of a fall. Consider these potential causes to prevent pain and mobility issues in your knee.

• Slippery surfaces. Slipping on wet floors or icy sidewalks can lead to a knee injury. Being mindful of your environment and taking extra precautions while walking on slippery surfaces can help prevent a fall. Wear shoes or boots with good traction and take short, shuffling steps. 

• Age. Getting older can cause changes in your strength and balance. Staying active and incorporating knee-strengthening exercises into your routine can help you continue to move confidently and safely through your daily activities as you grow older.

• Tripping on something. Stumbling over objects or an untied shoelace is a common cause of knee injuries — at any age. Picking up clutter off the floor and staying aware of your surroundings while walking can help you avoid tripping.

• Multitasking. Trying to do several things at once, like texting while carrying groceries, can potentially lead to a fall and a knee injury. “Dividing your attention between multiple tasks can make you less aware of your surroundings, increasing the risk of stumbling or losing balance,” Dr. Wolters says.

The importance of exercise for knee injury prevention

Staying active is essential for keeping the muscles and other soft tissues in and around your knees strong and resilient. “Incorporating a mix of exercises that focus on strength and flexibility can better prepare your knees for everyday activities, helping to lower the chances of injury and discomfort,” says Dr. Wolters.

These exercises help to strengthen the muscles and other tissues in and around your knee. By increasing your lower body strength, you can improve your knee stability and balance, which can help you stay steady while doing everyday activities, from climbing stairs to walking over sidewalk curbs.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for knee injuries from falling

For most mild knee injuries, conservative treatments such as physical therapy and exercise can help your tissues heal and improve knee function so you can continue doing what you love with ease.

• Try physical therapy and targeted exercises. Targeted exercises can help the ligaments, tendons, and muscles that support and stabilize your knee joint. “A physical therapist can identify exercises that will help your specific injury, helping you heal while minimizing further irritation,” says Dr. Wolters. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Get moving. Although exercising when your knee hurts might seem counterintuitive, staying active promotes healing by increasing blood flow and bringing essential nutrients to the injured area. Gentle movements or low-impact activities, such as tai chi, yoga, and swimming can help you maintain flexibility and strength in your knees, supporting your recovery and helping you regain comfort and mobility over time.

• Adjust activity levels. Listening to your body is key when you’re recovering from a knee injury. Pushing through pain can lead to even more pain and complications. Find your movement sweet spot —- the point where you feel like you’re challenging yourself without going past your limits. If you have to dial back the intensity of your workouts until your knee feels better, that’s ok. 

• Use ice and heat. Both ice and heat can help relieve discomfort in your knee. Ice helps reduce pain and swelling, while heat can help with muscle stiffness. Consider alternating between the two, or choose the one that works best for you, Dr. Wolters says.

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for knee pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

• Consider complementary treatments. Alternative therapies like acupuncture and massage can help loosen tight muscles around your knee, which can promote healing and alleviate pain. Talk to your provider if you’re interested in trying alternative treatments for shoulder popping, such as massage, acupuncture, or chiropractic care.

• Apply compression and elevation. To manage swelling, you can use a brace or wrap around your knee. Raising your leg above heart level can help decrease swelling by improving blood flow and reducing fluid buildup.

• Consider steroid injections. If your knee pain is so bad that you can’t do physical therapy or your exercises, your doctor may recommend a steroid injection in your knee. This can help relieve inflammation and pain so that you can do the movements you need to heal. 

When to see a doctor

Knee injuries from falling often improve on their own over time with conservative treatment, but if your knee pain is severe or getting worse, see a medical professional. “If it’s challenging to walk or move as you normally would without pain, that’s a sign you should see a healthcare provider,” says Dr. Wolters. Also, if you have any of these symptoms, seek care:

• Pain that’s progressively getting worse

• Swelling that’s not improving

• Sense of instability

• Changes in strength 

• Worsening pain in other areas of your body (from falling)

PT tip: Strengthen your whole lower body 

Strengthening the muscles around your knees is a good start, but keep going. “Boosting the strength of your calves, thighs, glutes, and hips can help you become more resilient and less prone to injury,” says Dr. Wolters. Consider incorporating new movements into your workout routine, such as reverse lunges, lateral step ups, and calf raises, for your lower-body strength. Trying new exercises can also help with coordination and balance. 

How Hinge Health can help you 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Bunt, C. W., Jonas, C. E., & Chang, J. G. (2018). Knee Pain in Adults and Adolescents: The Initial Evaluation. American Family Physician, 98(9), 576–585. https://pubmed.ncbi.nlm.nih.gov/30325638/

3. Orthoinfo. (2014). Common Knee Injuries - OrthoInfo - AAOS. Aaos.org. https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries/

4. Arundale, A. J. H., Bizzini, M., Giordano, A., Hewett, T. E., Logerstedt, D. S., Mandelbaum, B., Scalzitti, D. A., Silvers-Granelli, H., & Snyder-Mackler, L. (2018). Exercise-Based Knee and Anterior Cruciate Ligament Injury Prevention. Journal of Orthopaedic & Sports Physical Therapy, 48(9), A1–A42. doi: 10.2519/jospt.2018.0303

5. Frobell, R. B., Roos, E. M., Roos, H. P., Ranstam, J., & Lohmander, L. S. (2010). A Randomized Trial of Treatment for Acute Anterior Cruciate Ligament Tears. New England Journal of Medicine, 363(4), 331–342. doi: 10.1056/nejmoa0907797