One awkward landing. A bad step. A sudden twist. That’s all it takes to go from game mode to knee sprain rehab mode.
Just ask UConn basketball star Paige Bueckers, who missed two games after a Grade 1 knee sprain. Or Houston Dynamo goalkeeper Andrew Tarbell, sidelined for the season with a Grade 3 ACL sprain.
Sprains happen fast. Healing? That takes time and patience. Recovery can range from two weeks for a mild sprain to three months for severe ligament damage.
The symptoms are knee pain, tightness, swelling—you’ll feel it. Questions come just as fast. When can you start exercising again? Should you ice or use anti-inflammatories? How do you speed up recovery?
No magic fixes here—but the right approach can help your knee heal faster and stronger.
In this guide, we’ll break down knee sprain grades, recovery timelines, and the best rehab strategies—including physiotherapy, knee sprain exercises, and IASTM therapy—so you can get back on your feet as soon as possible.
Understanding a Sprained Knee
First things first: What is a sprained knee? A sprain happens when one or more of the ligaments in your knee get overstretched or torn. It’s a joint injury, different from a fracture (which affects the bones) or a strain (which affects muscles or tendons).
The severity of a knee sprain depends on whether the ligament is stretched, partially torn, or completely torn—this determines if it’s a Grade 1, 2, or 3 sprain.
What causes a knee sprain? It’s a common injury in high-impact sports like football, basketball, and soccer. Sudden direction changes, quick pivots, or direct impact from a fall or tackle can put serious stress on the knee. We see many sprains happen due to overextension, especially during intense matches
But knee sprains aren’t just for athletes. They can happen during everyday movements—missing a step on the stairs, slipping on an uneven surface, or even landing awkwardly after a small jump.
The symptoms of a knee sprain are hard to miss: Swelling, stiffness, and decreased range of motion are the most common. In Grade 2 and 3 sprains, bruising and instability set in, making it harder to bear weight or even walk with a limp.
How does a sprained knee feel? Painful. Stiff. We can describe it as a water balloon compressing inside the knee—tight, uncomfortable, and difficult to move.
How long does it take for a sprained knee to heal? That depends on the type of sprain, which ligament is affected, and how severe the injury is.
Types of Knee Sprains
To understand the different types of knee sprains, we need to talk anatomy. The knee’s movement might seem simple, but it relies on muscles and ligaments working together for stability.
Two key muscles control knee movement: the quadriceps (front of the thigh) and the hamstrings (back of the thigh). When they’re weak or fatigued, the ligaments take on more strain, increasing the risk of injury.
The knee has four main ligaments—ACL, PCL, MCL, and LCL. These strong, elastic bands hold the joint together and keep it stable:
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ACL (Anterior Cruciate Ligament): Controls forward motion and rotation. It crosses inside the knee with the PCL, forming an "X" that prevents excessive forward shifting. The ACL may tear when you land wrong, stop suddenly, or twist under pressure.
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PCL (Posterior Cruciate Ligament): The backstop of the knee, preventing your shin from shifting too far backward. PCL injuries often result from direct impact to the front of the knee.
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MCL (Medial Collateral Ligament): The inner knee’s shock absorber. It protects against side impacts but can tear when the knee takes a hit from the outside.
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LCL (Lateral Collateral Ligament): Stabilizes the outer knee. It’s the least likely ligament to get injured since the opposite leg often shields it. But when it does happen, it’s usually from a hard blow to the inside of the knee or an awkward fall.
Healing Stages & Recovery Time
When does a knee sprain need surgery? That’s something only a health specialist can determine—not something you can tell just from the symptoms.
Let’s make this clear: While Grade 3 sprains are severe, they don’t always require surgery. And just because you have a Grade 1 or 2 sprain doesn’t mean you’ll automatically avoid it.
The first step to healing is to consult a doctor to determine your sprain’s grade, which can be the following:
Grade 1 - Mild Knee Sprain
A Grade 1 knee sprain is a mild injury where the ligament is stretched but not torn. Symptoms include slight discomfort, mild swelling, and stiffness, but the knee remains stable. You might feel sore, but movement is still possible.
With proper rest and care, recovery time for a grade 1 knee sprain is about 1 to 2 weeks.
Grade 2 - Moderate Knee Sprain
A Grade 2 knee sprain involves a partial tear in the ligament. This hurts more. Swelling, bruising, and noticeable instability are common. Walking can be difficult, and you might limp or struggle to bear full weight on the leg.
What’s the timeline to heal a grade 2 knee sprain? You can expect 3 to 6 weeks with a combination of rest, bracing, and rehabilitation exercises.
Grade 3 - Severe Knee Sprain
A Grade 3 knee sprain—also called a ligament tear—is the most severe. The ligament is completely torn, causing significant pain, swelling, and bruising. The knee might buckle or feel like it can’t support your weight.
For grade 3 knee sprains we are talking about 2-3 months for full recovery. Treatment usually includes bracing, and in some cases, surgery may be needed to restore full function.
How to Speed Up Recovery
Enough about symptoms and grades—let’s talk about knee sprain recovery.
The first priority is reducing swelling naturally. Swelling is part of the body’s healing process, so we don’t want to block it completely—just manage it so it doesn’t slow down recovery.
Can you use ice and anti-inflammatories for knee pain relief? Yes, but it’s best to use them sparingly to avoid interfering with the body’s natural repair process.
The Rest, Ice, Compression, Elevation (RICE) method is a great baseline for treating a knee sprain. We covered this in our soft tissue recovery guide, but here’s a refresher:
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Rest – Give your knee time to heal. This doesn’t mean complete inactivity—gentle movements, once the pain and swelling subside, can help.
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Ice – A go-to method for pain and swelling relief. Just don’t overdo it—15 to 20 minutes, several times a day is enough.
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Compression – Applying gentle pressure with a bandage reduces swelling. Just make sure it’s not too tight—you don’t want to cut off circulation.
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Elevation – Keeping your knee above heart level helps reduce inflammation—even if it’s not always the most comfortable position.
Apart from the RICE method, what else can you do to speed up knee sprain recovery?
One effective option is IASTM therapy—short for Instrument-Assisted Soft Tissue Mobilization. This hands-on therapy helps reduce pain, improve mobility, and promote tissue regeneration. It’s a relaxing complementary treatment that can enhance your recovery process.
But knee injury rehab is more than just passive treatments—there’s some homework involved.
One key area to focus on is quad strength. A knee sprain weakens the quadriceps, and a weak quad strains the knee, creating a cycle of instability. That’s why strengthening the quad is essential to break the cycle and speed up recovery.
Once your quad is activated and ready, you can start incorporating knee rehabilitation exercises to rebuild strength and mobility. That’s what we are going to cover next.
Easy Knee Sprain Exercises To Do At Home
Perform 2-3 sets of 10-15 reps per exercise, depending on your comfort level. None of these workouts should hurt. Aim for 3-5 sessions per week to see the best results.
Knee Extension While Sitting
This is a simple stretching exercise to start gently flexing your knee. Sit on a chair, extend your injured leg straight in front of you, and hold for 3 to 5 seconds before lowering it back down.
Heel Slides
Heel slides are really simple mobility exercises. Just lie on your back with both legs extended. Slowly slide the heel of your injured leg toward your glutes while keeping your foot on the floor. Hold at the top for a few seconds, then slide it back down. If bending your knee is difficult, use a strap or belt to assist.
Quad Set
This is an essential quad activation exercise. Sit with your leg straight out, then press the back of your knee into the floor while tightening your quad. Hold for 3 to 5 seconds, then relax and repeat.
Short Arc Quad
The Short Arc Quad is a small but effective movement to build knee strength. Place a rolled-up towel or pillow under your knee so it stays slightly bent. Tighten your quad and lift your foot off the floor, fully straightening your knee before lowering it back down.
Straight Leg Raise
This builds on the Quad Set by adding hip flexion. Contract your quad to keep your knee straight, then lift your leg about 12 inches off the ground. Slowly lower it back down, keeping control and engagement throughout.
When to Seek Professional Help
Recovering from a knee sprain isn’t something you should tackle alone. A doctor’s evaluation can help ensure proper healing.
This is not optional. Skipping a professional assessment and neglecting the right knee sprain care increases the risk of reinjury and worsens symptoms over time.
Knee injuries affect people of all ages and lifestyles, from seniors and office workers to weekend warriors and high-level competitors. Raising awareness about injury prevention is key to protecting long-term knee health.
Recent insights from Project Play show that ACL injuries among high school athletes have increased by 26% over the past 15 years, now making up 14% of all knee injuries. The biggest spike is in girls' sports (32.3% increase vs. 14.5% in boys’ sports), especially in soccer, basketball, and lacrosse.
At P1, we’re committed to changing this trend for athletes, and for anyone recovering from knee injuries.
How do we do it? With expert care from our physical therapists, who know exactly what treatments work, the right recovery timelines, and how to strengthen your knees so this doesn’t happen again.
What Should I Do If I Sprain Your Knee?
First step—consult a health expert to get the right diagnosis and treatment plan. Then, commit to your recovery with patience and consistency.
By now, you know that not all knee sprains are the same. A Grade 1 sprain might only need a couple of weeks of rest and rehab. A Grade 2 sprain takes longer, requiring bracing and structured exercises for 3 to 6 weeks. A Grade 3 ligament tear demands months of recovery, and in some cases, surgery.
We know you want to speed up recovery—but here’s what else we offer at P1: the right care to keep you from relapsing. Because preventing reinjury is just as important as healing.
So don’t leave your knee’s future up to chance. Book a physiotherapy session with us today and take the first step toward a stronger, more stable knee.