Falls happen, even to the most graceful and coordinated among us. The knee is particularly vulnerable during a fall and is among the most commonly injured joints of the body. Knee pain after a fall might signal any of several types of injuries involving the bones, tendons, cartilage or ligaments of the joint.

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Contusion

A fall directly onto your knee typically leads to a contusion, or bruise. Your knee is likely to feel tender and swell a bit. Some mild discomfort when walking might also occur. If the pain is severe, you likely have a more extensive knee injury.

Sprain Injury

Four ligaments support and stabilize your knee joint, namely the anterior cruciate, posterior cruciate, medial collateral and lateral collateral ligaments. A fall that involves twisting of your knee can damage one or more of these ligaments resulting in pain and joint instability. Overstretching or a partial or complete tear of a ligament is called a sprain. The anterior cruciate ligament, or ACL, is particularly suceptible to injury. Other knee damage often occurs with an ACL tear. In addition to pain, knee sprain injuries commonly lead to swelling, tenderness, decreased knee range of motion, and difficulty bearing weight or feeling the knee is giving way.

Meniscus Tear

The meniscus is a cartilage cushion that separates the bones of your upper and lower leg at the knee. A fall on a twisted knee can lead to a meniscus tear. Signs and symptoms vary depending on the location and severity of the tear and might include a popping sensation, swelling, stiffness, pain, inability to fully bend or straighten the knee, and knee buckling or catching. Traumatic meniscus tears are often accompanied by knee ligament damage.

Kneecap Dislocation

A fall sometimes leads to a partial or complete dislocation of the kneecap, or patella. With a partial dislocation, or patellar subluxation, the kneecap usually pops back into place on its own when the knee is straightened. Complete dislocations occur less frequently and typically involve damage to the ligament that normally holds the kneecap in place. Patellar dislocations cause immediate, severe pain until the kneecap is back in place. The pain diminshes but persists after the dislocation is relieved. Other symptoms include swelling and inability to bear weight.

Fracture

A hard fall can lead to a bone fracture involving the knee joint. Symptoms of a patella fracture include immediate pain, swelling, inability to completely bend or straighten the knee, and inability to walk. A fall that involves hitting the inside or outside of your knee can lead to a fracture of the large bone of the shin at the knee. This injury, known as a tibial plateau fracture, typically causes pain, swelling, limited knee mobility and difficulty or inability to bear weight. The knee might appear deformed with a severe fracture.

Warnings and Precautions

Minor knee pain and bruising not associated with difficulty moving your knee or bearing weight after a fall often responds well to home treatment with periodic application of an ice pack, rest and over-the-counter pain medication. If your pain is moderate to severe, you cannot fully bend or straighten your knee, or you cannot bear weight, seek immediate medical evaluation. Seek emergeny medical care if your knee injury is accompanied a cold or pale foot, or numbness or tingling below the affected knee. These symptoms often signal damage to the blood vessels at the knee, an injury that requires immediate treatment.

Knee problems are common among all age groups. A clicking sound in the knee may indicate one of several issues. Overuse of the knee may irritate the bands of synovial tissue in the knee, called plicae, which can cause plica syndrome and clicking.

Clicking may also indicate a tear in the meniscus cartilage on the sides of the knee or patellofemoral pain syndrome — also called runner's knee — where knee clicking happens when you straighten the joint.

If your knee is clicking, see a doctor — particularly if you have pain. Perform strengthening and stretching exercises to correct weak or tight muscles.

Exercises for Knee Clicking

Weak muscles in the thighs contribute to knee instability and clicking. Strengthening the quadriceps on the front of the thigh and hamstrings on the rear give the knee support. Also, stretching exercises for the iliotibial — or IT — band relieve tension that could be pulling the knee to the side.

The IT band is a fibrous band of tissue that runs along the outer thigh and down just past the knee. This tension is common especially for people with runner's knee. During recovery and to prevent further complications, always warm up before exercise. A warm-up can be simply marching in place. It is a way to increase your heart rate and warm up the muscles to make them more elastic.

1. Target the Quadriceps

Exercises that call for leg extension or a static contraction of the quads make these muscles stronger. An example is the quad-setting exercise.

HOW TO DO IT: Sit on the floor with both legs straight. Bend your left knee and put your foot on the floor as you place a rolled-up towel underneath your right thigh near the knee. Then, flex your right foot and lift your heel and calf off the floor. Do not lift your thigh off the towel.

Lower back down and perform 10 repetitions, working up to three sets in a row.

2. Build Your Hamstrings

If the quads are significantly stronger than the hamstrings, there is a muscle imbalance that makes the knee vulnerable. The solution is to strengthen the hamstrings on the back of the thigh. Hamstring-strengthening contractions make the hamstrings stronger from a gentle lying-down position.

HOW TO DO IT: Lie face up on the floor with your knees bent to 45 degrees. Lift your toes off the floor and press down with your heels, so that the hamstrings contract. Press down for two to three seconds and relax. Repeat 10 times, working up to three sets.

3. Stretch Your IT Band

A strong, flexible IT band supports knee stability, but tension in this structure can pull the kneecap outward. Stretch your IT band in a standing position.

HOW TO DO IT: Cross your right leg behind the left as you stand up tall. Bend the left knee slightly as you lean to the left. Shift your hips to the right to increase the stretch and hold it for 30 seconds. Repeat three times.

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