Diagnosis Explanation:

A knee strain occurs when the muscles or tendons around the knee are overstretched or torn, usually due to sudden movements, overuse, or improper mechanics. It commonly affects the quadriceps, hamstrings, or patellar tendon. Symptoms include pain, swelling, stiffness, weakness, and difficulty bending or straightening the knee.

Specific Work Modifications:

• If your job requires standing or walking: Take frequent seated breaks and wear shock-absorbing footwear.
• If your job involves lifting: Avoid deep squatting and sudden twisting movements.
• If your job is desk-based: Keep the knee elevated when sitting and perform gentle mobility exercises throughout the day.
• Avoid: Prolonged standing, kneeling, excessive stair climbing, and sudden knee strain.

Specific Activity Modifications:

• If you run or play sports: Reduce high-impact activities and switch to low-impact options like swimming or cycling.
• If you hike: Stick to flat trails and use trekking poles for additional support.
• If you do weightlifting: Avoid deep squats, lunges, and leg presses until fully healed. Focus on controlled, low-impact strength training.
• Avoid: Jumping, pivoting, sprinting, and high-impact exercises that place stress on the knee.

Recommended Supplements:

• Collagen Peptides – 10g daily for muscle and tendon repair.
• Magnesium – 300-400mg daily to aid muscle relaxation and prevent cramping.
• Vitamin C – 500mg daily to promote collagen production.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Protein Supplement (if needed) – 20-30g post-exercise for muscle healing.

Recommended Nutrition and Hydration:

• Increase Lean Protein (chicken, fish, eggs, tofu) to support muscle repair.
• Eat Anti-Inflammatory Foods (berries, leafy greens, turmeric, nuts) to reduce swelling.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain tissue elasticity.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to maintain joint lubrication and promote recovery.

Home Exercise Prescription (Rehabilitation for Knee Strain)

Early Phase (0-2 Weeks, Reducing Pain & Swelling):

• RICE Protocol – Rest, Ice (15-20 min, 3x/day), Compression (brace if needed), Elevation.
• Quadriceps Sets – Tighten thigh muscle, hold for 5 seconds, repeat 10 reps, 3x/day.
• Heel Slides – Gently slide heel toward buttocks to improve mobility, 10 reps, 2x/day.
• Ankle Pumps – Move ankle up and down to improve circulation, 10 reps, 3x/day.

Strengthening Phase (2-6 Weeks, Regaining Strength & Stability):

• Straight Leg Raises – Keep knee straight, lift leg, hold 5 seconds, repeat 10 reps, 2x/day.
• Clamshells (Hip Strengthening) – Lie on side, open and close knees, 10 reps, 2x/day.
• Mini Squats (No Deep Bending) – Slight knee bends while keeping weight on heels, 10 reps, 2x/day.
• Glute Bridges – Lie on back, lift hips while keeping knees bent, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Improving Stability & Return to Activity):

• Step-Ups – Step onto a low platform, push through the heel, repeat 10 reps, 2x/day.
• Lateral Band Walks – Step sideways with a resistance band around thighs, 10 steps each way, 2x/day.
• Stationary Cycling – Low resistance for 10-15 minutes/day to maintain knee mobility.
• Balance Exercises – Stand on injured leg for 10-20 seconds, increase as tolerated.

Helpful Books:

1. The Knee Injury Bible: Everything You Need to Know About Knee Pain, Prevention, and Treatment – Kevin R. Stone, MD.
2. Heal Your Knees: How to Prevent Knee Surgery and What to Do If You Need It – Robert Klapper, MD, and Lynda Huey.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.