Knee injuries can be debilitating because you use them so often for everyday activities such as sitting down, standing up and walking. Your body weight even exerts force on your knees while you stand still. According to sports medicine specialist Dr. William Prentice, you should rehabilitate a strained knee by first restoring range of motion and then building strength and power in the joint and its surrounding muscles. He recommends performing flexibility exercises first, followed by isometric and then dynamic resistance exercises. Choose from a variety of exercises.
Calf Stretch
Your calf muscle, also called the gastrocnemius, assist your hamstrings with knee flexion and should be gently stretched to regain flexion range of motion after a knee injury. To stretch your calves, place your hands against a solid wall with your feet about 1 foot away. Next, step back with either foot and press your heel to the ground for 10 seconds or more. Then repeat with your opposite leg.
Hamstring Stretch
Your hamstrings on the back of your thigh function to flex your knee joint so your foot moves toward your buttocks. To stretch your hamstrings, sit upright with your legs extended forward and feet together. Then bend forward toward your toes until your feel tension in your hamstrings and hold for at least 10 seconds.
Quadriceps Stretch
Your quadriceps muscles, made up of four muscles on the front of your thigh, function to extend your knee joints. To stretch your quadriceps, lie on either side with your legs stacked and slowly pull your top foot toward your buttocks with your top hand. Hold for 10 seconds or more and then repeat on the opposite side.
Isometric Leg Curls
When you first begin strengthening exercises for an strained knee, Prentice suggests performing isometric exercises to minimize your risk for aggravating the injury. These exercises do not require any joint motion. To strengthen your hamstrings isometrically, perform isometric leg curls. To perform the exercise, lie face down on a bench with your lower legs hanging off one end. Then have a partner place her hands around your ankles and try to flex your legs, but tell your partner to resist so your feet do not move. Hold for five seconds or more and then relax.
Isometric Leg Extensions
To exercise your quadriceps isometrically, do isometric leg extensions. To perform the exercise, sit on a chair high enough so your feet do not touch the ground and have a partner place his hands around your ankles. Then try to extend your feet forward, but tell him to resist so they do not actually move. Hold for at least five seconds and then relax.
Heel Raises
Heel raises strengthen your calf muscles. To do the exercise, stand with your toes elevated on a sturdy surface and repeatedly lift your heels as high as possible and slowly lower them back down. Repeat for as many repetitions as you want. Hold dumbbells in your hands for added resistance.
Squats
Squats are arguably the most popular exercise for your legs. When rehabilitating from a knee injury, do not perform squats until you have built your strength with isometric exercises for several weeks. To perform squats, stand with your feet slightly wider than shoulder-width apart and flex your hips and knees to lower your body. When your thighs are parallel to the ground, powerfully stand back up and repeat for your desired number of repetitions. Use only your body weight for resistance at first and then gradually add weight by holding a barbell across your upper back and shoulders or dumbbells at your sides.
References
- "Essentials of Athletic Injury Management (Seventh Edition)"; William E. Prentice, PhD., A.T.C., P.T.; 2008
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
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