Written by Dr Sean Leo, a consultant orthopaedic surgeon whose clinical focus is the knee, sports injuries and the lower limb.

Last updated: 9 October 2026.

For the first 2 to 3 days after a sprain or strain, follow the 5 steps known as PRICE therapy to help bring down swelling and support the injury ^[2]. The NHS knee pain page says to see a GP if knee pain does not improve within a few weeks ^[3].

The self-care steps on this page come from two NHS pages: the sprains and strains page ^[2] and the knee pain page ^[3].

What should you do first after a sprain or strain?
What does the OPTIKNEE consensus recommend after a traumatic knee injury?
When should you see a doctor about knee pain?
When is urgent help needed?
What should I do next?

A man reads on a sofa with one leg raised on two cushions and a cloth-wrapped cold pack over his knee.

What should you do first after a sprain or strain?

For the first 2 to 3 days after a sprain or strain, follow the 5 steps known as PRICE therapy to help bring down swelling and support the injury ^[2]:

Protection – protect the injury, for example by using a support, or shoes that support your foot or ankle ^[2].
Rest – stop any exercise or activities and try not to put any weight on the injury ^[2].
Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours ^[2].
Compression – wrap a bandage around the injury to support it during the day ^[2].
Elevate – keep it raised on a pillow as much as possible ^[2].

Some signs should not wait for a routine appointment; they are listed below.

More from the NHS on moving and on knee pain

When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle does not become stiff ^[2].

If you have knee pain, one of the things the NHS knee pain page says to try at first is to put as little weight as possible on your knee – for example, avoid standing for a long time ^[3].

What does the OPTIKNEE consensus recommend after a traumatic knee injury?

OPTIKNEE 2022 is one published set of consensus recommendations ^[1]. The goal of the OPTIKNEE consensus is to improve knee and overall health, to prevent osteoarthritis (OA) after a traumatic knee injury ^[1].

The consensus recommends person-centred interventions to promote education, self-management, and exercises that mitigate known modifiable risk factors for re-injury and non-traumatic OA, commencing as soon as possible after injury and continuing across the lifespan ^[1].

When should you see a doctor about knee pain?

The NHS knee pain page says to see a GP if knee pain does not improve within a few weeks ^[3]. This is a separate route from the urgent signs; the signs that should not wait for a routine appointment are listed in the urgent-signs section below.

When is urgent help needed?

The list below covers the signs that should not wait for a routine appointment.

Signs that need urgent help

Some symptoms should not wait for a routine appointment. Each item below says where to go.

After an injury

The leg looks twisted or bent, a bone is showing, there is a deep cut, or the foot or leg turns cold, pale, numb, blue or white. Go to an emergency department or call 995.
You cannot lift your leg up with the knee kept straight, and you may feel a gap just above or just below the kneecap. Arrange an urgent same-day assessment.

At any time

The knee is stuck and will not straighten, or it is very painful and you cannot move it or put weight on it. Arrange an urgent same-day assessment.
The knee is suddenly very painful, hot, red and swollen, especially with a fever or feeling generally unwell. Go to an emergency department or call 995.
One calf or thigh is newly painful and swollen. Arrange an urgent same-day assessment. If you also feel short of breath or have chest pain, go to an emergency department or call 995.

After knee surgery

The operated knee becomes more painful, swollen or red, a wound is leaking, or you develop a fever. Go to an emergency department or call 995, or contact your surgical team straight away.

If you are admitted by the doctor at the urgent care centre of one of these private hospitals, the Parkway Pantai hospitals (Mount Elizabeth Orchard, Mount Elizabeth Novena, Gleneagles and Parkway East), Farrer Park Hospital and Thomson Medical Centre, you may ask for Dr Sean Leo to be your attending orthopaedic surgeon. If you are instead discharged and referred for orthopaedic follow-up, you may contact the clinic to arrange an appointment. Both are subject to the hospital’s admission processes and to Dr Leo’s availability.

What should I do next?

The assessment brings together the patient’s story, an examination and any tests that help, so that the patient and the surgeon can decide together. It looks at the structure involved, the patient as a whole person and the goal they want to return to. An appointment supports an informed decision. It is not a commitment to surgery.

Read about the Knee Hub.
Read about the ACL reconstruction surgery.
Read about the meniscus repair surgery.
Read about treatment options for sports knee injuries.

Arrange a knee assessment

Explore knee treatment options

This page provides general information and cannot diagnose an individual condition. OrthoKinetics does not provide emergency or urgent care through this webpage or its WhatsApp contact.

References

Whittaker JL et al. OPTIKNEE 2022: consensus recommendations to optimise knee health after traumatic knee injury to prevent osteoarthritis. Br J Sports Med. 2022;56(24):1393-1405. doi: 10.1136/bjsports-2022-106299. PMID 36379676.
NHS. Sprains and strains. https://www.nhs.uk/conditions/sprains-and-strains/ (accessed 5 October 2026).
NHS. Knee pain. https://www.nhs.uk/symptoms/knee-pain/ (accessed 5 October 2026).

Knee injury dos and don’ts