Balance training exercises are effective for rehabilitating and preventing knee injuries. Balance exercises typically involve standing on one leg and sometimes incorporate balance training tools such as wobble boards. These exercises can be progressed as an individual's strength and ability improve from holding onto a wall or chair for support, touching with only the fingertips or one finger, to having the arms at your sides. Placing your hands on your hips is the most difficult variation.
Single-Leg Balance
The single-leg balance exercise is the most basic standing exercise you can do. This exercise should only be done on an injured knee once it can hold your weight. The single-leg balance will strengthen your leg and core muscles so it is worth doing on uninjured knees, too. Do a single-leg balance exercise by standing up straight and shifting your weight onto one leg and then lifting one foot off the floor. Point the toe of your standing foot straight forward, although it will be easier to keep your balance if you turn your toes out. You do not want to make balance exercises easier, just doable. Hold onto a wall or chair for help if you need to. Hold your abs tight to keep your balance. The knee of your standing leg should remain slightly bent during the exercise.
Knee Flexion
The knee flexion exercise strengthens the leg you are standing on and the muscles responsible for bending your knee. The hamstring muscles of the back of the thighs contract to flex the knee. As a balance exercise, knee flexion is done by standing on one leg and bending the other knee to a 90 degree angle. This brings your foot closer to your buttocks. Keep the standing leg bent slightly as you raise and lower your knee. Hold the knee lifted for one second and then lower your foot back to the floor. Do the desired number of reps and then switch legs.
Hip Flexion
The hip flexion exercise works the hip muscles including the iliopsoas, sartorius, tensor fasciae latae and pectineus. It also works the rectus femoris, which is the longest muscle of the quadriceps on the front of your thighs. This exercise is performed by standing on one leg and raising your knee toward your waist. The knee bends as it is raised. Hold the knee up for one second and then slowly lower your foot back to the floor.
Wobble Board Balance
A wobble board is a piece of exercise equipment used for balance and proprioception training. Proprioception is your body's ability to know where it is in relation to itself and other objects. For example, you know without looking where your knees are. Simply standing on the wobble board will challenge your balance and increase your proprioception. Stand on the flat side of the wobble board with your feet parallel to each other. Stand up straight and look forward. Bend one knee as you straighten the other and alternate to shift your weight left to right.
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