Knee exercises for therapy are mainly concerned with two major muscles that surround and support your knee, your hamstrings and quadriceps. Your hamstrings run along the back of your knee. Your quadriceps, otherwise known as your thigh muscles, run along the front portion of your knee. Strengthening and stretching these muscles will aid your knee therapy. The exercises need to be done on a daily basis.
Isometrics
Isometrics can be used for knee therapy. Isometrics involves tightening or contracting your muscles. The exercises increase your blood circulation and strengthen your muscles. Do a quadriceps tensing. Lay on a flat surface with your affected leg straight. Tighten your thigh muscle. Try to push your knee down as you raise your heel. Squeeze your thigh muscle for five seconds. Release the tension. Relax for five seconds. Repeat this exercise five times. Do not tighten your buttock muscles while doing this quadriceps tensing.
Leg Lifts
Strengthen your quadriceps by doing leg lifts. Lie on your back on a flat surface. Bend your uninjured leg. Keep your injured leg straight then tighten the thigh muscle in your straightened, injured, leg. Next, tighten your stomach muscles. Slowly lift your leg until it is about 12 inches from the surface. Do not use a jerking motion to lift your leg. Hold this lift for three to five seconds. Slowly lower your leg back to the original position. Rest for 10 seconds. Repeat this exercise five times. Be careful not to arch your back. Keep your upper body relaxed. If done correctly, you will feel this exercise in the front of your thighs.
Hamstring Curls
Strengthen your hamstrings with hamstring curls. According to the the American Academy of Orthopedic Surgeons, this exercise can be done either while standing or laying. If done standing, hold on to the back of a chair. Place your feet firmly on the ground. Put your body weight onto your uninjured leg. Slowly lift the foot of your injured leg and bring your heel up toward your buttocks. Do not go farther than 90 degrees. Hold this position for five seconds. Slowly lower your leg back to the original position. Relax for five seconds. Repeat this exercise five times.
A prone hamstring curl is also known as a prone knee bend. Do this version by laying on your stomach. Bend your injured knee as far as possible. Hold this position for five seconds. Slowly lower your leg back to the original position. Relax for five seconds. Repeat five times. Make certain to keep your thigh on the surface while doing this exercise.
Hamstring Stretch
Stretch your hamstrings to gain flexibility. Sit with your legs extended in front of you, Make certain your feet are pointed and neutral. Place your palms alongside your legs. Slowly slide your hands toward your ankles. Hold this stretch for 30 seconds. Do not round your back or try to touch your nose to your knees. Slowly return to the upright position. Relax for 10 seconds. Repeat this exercise 10 times. Another hamstring stretch version involves standing and putting your injured leg onto a flat surface. Slowly lean your upper body forward toward your toes.
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