Knee physio exercises strengthen and stretch the muscles surrounding your knees, mainly your quadriceps and hamstrings. These muscles give your knee support and stability. Start your exercises as soon as possible to quicken your recuperation process, according to the American Academy of Orthopaedic Surgeons. Check with your physician before starting any exercise to prevent injury.
Wall Hamstring Stretch
Keep your hamstring flexible and improve your knee mobility by doing hamstring stretches. Lie on your back in a doorway, according to the University of Michigan Health Systems. Place your uninjured leg through the open door. Lift your injured leg and place your heel on the wall. Do not point your toes or bend your injured knee. Do not arch your back, either. Move your body closer to the wall as you slowly slide your injured leg up the wall. Straighten your injured knee. If done correctly, you will feel a gentle stretch along the backside of your leg. Hold this stretch for 15 seconds. Slowly scoot your body back away from the wall as you lower your leg back to the original position. Relax for five seconds. Repeat this exercise two to four times. Make certain your uninjured leg is touching the floor throughout the knee physio exercise.
Towel Hamstring Stretch
Lie on your back. Lift your injured leg and bend your injured knee as you loop a towel under your toes and the ball of your foot, according to the University of Michigan Health Systems. Hold onto the ends of your towel with each hand. Slowly straighten your injured knee as you pull back on your towel. Pull until you feel a gentle stretch in the back of your knee area. Hold that stretch for 15 to 30 seconds. Slowly lower your leg to the original position. Relax for five seconds. Repeat this exercise two to four times.
Isotonics
Strengthen your knee muscles by doing isotonics. Isotonics involve contracting your muscles and moving your joints, according to the University of Washington School of Medicine. Increase your quadriceps strength by doing quadriceps tensing. While either lying down or sitting up, tighten your thigh muscles. Push your knee down, and raise your heel. Hold the tension for six seconds. Release the tension. Relax for five seconds. Repeat this exercise five times. Do not tighten your buttock muscles while doing this exercise.
Supported Knee Bends
Stretch your thigh muscles by doing a supported knee bend. Sit upright in a firm chair or on your bed. If sitting on your bed, place your legs over the side of your bed so they are touching the floor. Place a towel underneath your thigh. Place your foot behind the heel of your uninjured leg, according to the American Academy of Orthopaedic Surgeons. Slowly bend your injured knee as far as you can. Hold this position for 10 seconds. Slowly return your leg to the original position. Relax for 10 seconds. Repeat this exercise five times.
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