Knee injuries can force a patient to avoid moving the joint for days, weeks or months. Improper movement or movement that's too strenuous can further damage the knee. Whether the patient has undergone knee surgery or has recently injured the knee, a progression of knee exercises should be used to strengthen the knee and relieve the pain, the Palo Alto Medical Foundation says. Exercises are a combination of stretching and strengthening exercises that build up the muscles and tendons around the knee.
Hamstring and Quadriceps Contractions
The hamstring and the quadriceps are the muscles in the thigh that help support the knee. By contracting these muscles slowly, the patient can stretch these muscles and help increase the knee's range of motion, according to the American Academy of Orthopedic Surgeons. For hamstring contractions, lie on your back with your knee bent to 10 degrees. Pull the heel into the floor, which tightens the muscles on the back of the thigh. This contraction should not cause any movement; hold it for five seconds and then relax. Repeat the exercise 10 times.
For quadriceps contractions, lie on your stomach with a towel under the injured knee. Push the ankle down into the towel, which should straighten the knee and contract the quadriceps. Hold this stretch for five seconds and then relax. Repeat this exercise 10 times.
Leg-Strengthening Exercises
Along with contraction stretching exercises, patients should also perform numerous muscle strengthening exercises. These exercises target the quadriceps, hamstring, and buttocks, the Palo Alto Medical Foundation says. The first recommended exercise is a leg extension combined with straight leg raises. Lie down and extend the injured knee while bending the normal knee. Raise the straightened leg and bring it down. Repeat this 10 times.
Progressive squats are for the hamstrings. Squat approximately one-fourth of the knee's total motion. As the hamstrings strengthen, try to perform lower squats and, finally, single-leg squats.
The final strengthening exercise targets the buttocks, called the buttocks tuck. Lie on the floor with legs outstretched. Flex the buttocks and slightly elevate yourself. Buttocks tucks strengthen the muscles in the buttocks and help support the knee.
Cardiovascular Exercises
Endurance, or cardiovascular, exercises can help patients reduce their weight. Weight control can reduce pressure on the knees and help reduce inflammation in the injured joint. Perform low-impact aerobic exercises, such as using the elliptical machine, and pool exercises.
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