Whether it was a twist on a dusty pitch or a slow ache that got worse every week, the hardest part of a knee injury is often knowing when it is safe to play again. Going back too early is one of the most common reasons we see the same knee twice.
So we use a ladder. Each rung has a simple test. You only move up when you pass the one you are on, and your physiotherapist checks each step with you.
The ladder
- Walk without a limp. Including stairs, up and down, one foot per step.
- Control a single leg squat. Ten slow squats on the injured leg with the knee in line with the toes.
- Jog in a straight line. Twenty minutes, steady, with no swelling the next morning.
- Hop and land. Hop forward and land softly, holding still for two seconds, both legs equal.
- Change direction. Side steps, figure of eight runs and cuts at walking pace, then jogging, then running.
- Train with the team. Full training without contact first, then with contact.
- Play. Start with part of a match before a full ninety minutes.
Pass the rung you are on before you reach for the next one.
Strength is the key
Most of the ladder depends on how strong your thigh and hip are compared with the other leg. We test this and aim for the injured leg to be close to the healthy one before full return. That might take weeks or months; it depends on the injury and on you.
Wall sit
Back against a wall, slide down until the knees are bent to a comfortable angle. Hold.
3 times, 30 seconds
Step downs
Stand on a low step on the injured leg and slowly lower the other heel to the floor, then back up.
3 sets of 8
Signs to stop and call us
Swelling that is worse the next day, the knee giving way, locking, or pain that changes how you walk. Any of these means drop back a rung and get it looked at.