Knee pain and injury is often treated with physical therapy. Common exercises for the knee are meant to strengthen muscles around the knee and stretch the tendons and ligaments attached to the knee bone. But exercise can create further injury to the knee if it is performed before the knee has healed enough. Discuss an appropriate physical therapy routine with your doctor or make sure your knee has healed enough to begin therapy.
Range of Motion
Early in knee injury rehabilitation, the focus is on regaining the full range of motion for the knee, according to the Mayo Clinic. Being by sitting at the edge of a table, chair or bed, and gently extend your leg so it is sticking straight out. Lower your leg by bending at the knee. Repeat several times each day.
Cycling
Slow cycling will help you regain motion to your knees and improve blood flow in your legs. This is especially important if you have not been using your legs much due to an injury. Try using a stationary bike on the easiest setting for several minutes throughout the day.
Leg Lifts
Lie on your back. Extend your injured leg and bend the uninjured leg, placing that foot flat on the floor. Lift your injured leg until it is at the same height as the bent knee, and lower it. Complete about 10 repetitions.
Calf Stretches
Step back with the uninjured leg and place the heel of the injured leg about a foot in front of you. Use your hips to lean forward and stretch the injured leg. Hold for about a minute.
Squats
Perform squats only after your knee is feeling virtually pain free. This exercise will help strengthen the leg to prevent the risk of reinjuring the knee. Place your feet about shoulder-width apart. Dip your lower body by bending your knees up to a 90-degree angle. Stop bending your knees if you feel pain, and do not allow your knees to extend past your toes.
