By kkhealthcarecentre 
We’ve all probably heard some scary stories about injuries from sports. Knee injuries, in particular, can be really tough to handle, both mentally and physically. For athletes, a knee injury, especially one involving the ACL, or anterior cruciate ligament, can mean spending a long time out of action or, in the worst-case scenario, ending their career. Any athlete will tell you that recovering from these injuries is no easy task.
If you’ve recently injured your knee and are looking for guidance, you’re in the right place. It’s important to diagnose a knee injury correctly and start treatment as soon as you can. If you hurt your knee while running or landing after a jump, it might be hyperextended.
In this discussion, let’s talk about hyperextended knees, their symptoms, treatments, and exercises.
Before diving in, consider other conditions that might show similar symptoms to a hyperextended knee:
1. Irritation when bending or moving the knee joint might indicate a tear in the inner meniscus or cartilage damage.
2. Intense pain and total immobility are common symptoms of an ACL tear.
3. Soreness in the muscles and blood vessels around your knee could be from activities like cycling or walking.
4. Swelling, stiffness, and aching in the knee might be due to arthritis, which inflames the joints.
5. Pain at the back of the knee could mean a Baker’s cyst, a fluid-filled sac forming there.
Common Symptoms of a Hyperextended Knee
1. Knee Instability – Right after an injury, a hyperextended knee can make it hard to stand straight or walk without limping. Often, athletes are taken out of the game after such an incident.
2. Intense Pain – The pain level varies with the injury, especially if there are torn ligaments. Pain can strike the back or front of the knee with no predictable pattern.
3. Immobility – Besides reduced movement, you might find it hard to walk at all. Sometimes, crutches are needed, or doctors might advise against putting weight on the knee because it could worsen the condition.
4. Visible Bruising – If not treated quickly using the RICE method (which we’ll talk about later), blood vessels and nerves can get damaged, causing dark bruising, making the injury look even worse.
Best Treatment Options for a Hyperextended Knee
The RICE method stands for Rest, Ice, Compression, and Elevation. It’s a well-known way to treat soft tissue injuries, suggested by Dr. Gabe Mirkin.
1. Rest – It’s crucial to rest your knee if you’re using the RICE technique. Avoid walking long distances without help and rest well once home.
2. Ice – Help reduce inflammation and pain by applying ice to the injury in intervals of 15–20 minutes for about two days.
3. Compression – Applying pressure with an elastic bandage can prevent fluid buildup—often called “water on the knee”—and should reduce swelling.
4. Elevation – Keep your injured leg elevated while resting to improve blood circulation. Use pillows to maintain elevation at about a 30-40 degree angle.
Best Exercises for Recovering from a Hyperextended Knee
1. Straight-leg raises – You can do this either lying on your back or sitting. Raise your injured leg, hold it for five seconds, then lower it. Do 3-5 sets of 10-15 reps.
2. Wall sits – Stand against a wall with your back, head, and buttocks touching it. Lower yourself until your knees are bent at 45 degrees. Perform 10 sets of one rep daily.
3. Hamstring stretch – Stretch your hamstrings, located at the back of your thigh, by bending your healthy leg, placing your injured leg forward, and gently pushing your upper body forward. Hold for five seconds and return to the original position. Do 5 sets of 8-10 reps.
Conclusion
Recovering from a hyperextended knee can take anywhere from two to eight weeks, depending on the severity of the injury. It’s important to use the RICE technique and perform the recommended exercises. If you don’t see improvement within a week, or if the pain intensifies, consult a physical therapist right away.