The knee joint is composed of four bones and four main stabilizing ligaments. Two of these ligaments are the anterior cruciate ligament and the posterior cruciate ligament, which run diagonally in front and behind the knee joint. Cruciate ligament injuries such as sprains and tears or ruptures are common in athletic and vehicle injuries, falls, and wear and tear. These injuries cause severe weakness in the knee and the leg may buckle when trying to stand or walk. According to Arthroscopy.com, a fully torn or ruptured ligament will require surgery followed by physical therapy. The National Institute of Arthritis and Musculoskeletal Diseases advises that a four- to six-month rehabilitation exercise program may be necessary to heal the ruptured ligament after surgery.
Ankle ABCs
David Edell, a sports therapist in Richmond, Texas, recommends the Ankle ABCs exercise to strengthen the ligaments and inner muscles of the knee. This exercise rehabilitates the knee after injury, as well as after surgery. While sitting in a firm chair, use the big toe to trace the alphabet letters using only ankle and foot movements while keeping the injured knee stationary. Try to make each letter as large as possible and use smooth, continuous motions of the foot.
Heel Slides
This knee exercise helps to strengthen and flex the entire knee joint and help recuperation after knee surgery. Sit on the floor with the knees bent as much as comfortably possible. Then pull the heel of the injured leg as close to the buttocks as possible so that knee is flexed completely. Next hold the knee to support it and slowly straighten the leg by sliding the heel away. Use the hands to gently press the knee down to extend the leg as flat as possible. Repeat 15 to 20 times, two to three times a day.
Straight Leg Raise
The straight leg raise strengthens the muscles around the knee joint to improve support of the ligaments and strengthen the repaired ligament. Lay on the side on a floor mat so that the injured knee is on top of the other leg. Support the head on one arm and keep the other arm resting on top of the body. Then raise the top leg about 15 inches off the floor while keeping the knee straight. Hold this position for a count of five, lower and repeat 20 times, two to three times a day.
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