The knee is a complex hinge joint that is commonly injured or damaged because it is weight-bearing and made up of a number of bones, ligaments, muscles and tendons. Knee injuries may require physiotherapy alone or medical treatment and surgery. Exercises are an important part of treatment and recovery after injury and medical procedures to help strengthen and heal the knee joint. According to research published in the "British Medical Journal," rehabilitation exercises improve knee pain and function after procedures such as knee arthroplasty, or replacement surgery. Consult your physician or physiotherapist before beginning exercises for knee pain and rehabilitation.
Heel Slides
David Edell, LAT, ATC, CSCS, a sports therapist, recommends this knee exercise. Sit on a smooth surface, with the knees bent as much as is comfortably possible. Pull the heel of the injured leg as close to the buttocks as possible. Then support the knee and slowly straighten the leg by sliding the heel down. Use the hands to gently press the knee down to straighten the leg as much as possible. Repeat 20 to 30 times, two to three times a day.
Quadriceps Tensing
This exercise is recommended by ThePhysiotherapySite.co.uk to help stabilize the knee by strengthening the quadriceps muscles on the front of the thigh and around the knee joint. Lay flat on the back on a floor mat with the legs extended out. Tense the thigh muscles so that the knee is pushed down slightly and the heel is raised. The tensing in the upper thigh muscles should be visible, and the knee cap should lower slightly during this exercise. Hold this position for 5 to 10 seconds, relax and repeat 15 to 20 times with the injured knee or with both knees.
Passive Knee Flexing
Edell suggests doing this exercise to strengthen and stretch the muscles and ligaments of the knee joint after surgery or to treat pain. Sit up straight on a chair with the feet flat on the floor. Then use the uninjured leg to gently push the injured knee so that it bends as far back as comfortably possible. Hold for 5 seconds, relax and repeat 30 times, two to three times a day.
Heel Raises
This exercise strengthens and elongates the muscles behind and below the knee. To begin, stand up straight with the feet shoulder-width apart and toes pointed forward. Hold a table or the back of a chair for support. Then rise up on the toes, so that the heels are lifted off the ground. Hold for one second, relax and repeat.
References
- BMJ.com: Effectiveness of physiotherapy exercise after knee arthroplasty for osteoarthritis: systematic review and meta-analysis of randomised controlled trials
- Athletic Advisor: Knee Exercises (David Edell, LAT, ATC, CSCS)
- ThePhysiotherapySite.co.uk: Simple Knee Exercises
- LightSpeedPhysio.com: Physiotherapy For Knee Injuries & Knee Pain
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