Knee injuries come from any number of fitness or athletic endeavors or even from everyday activities. An injury to this body part could be to the ligaments, tendons, bones or cartilage in the joint. Injured knee exercises are used to strengthen the muscles that support the knee and get the injured party back on his feet.
Stretching
With all stretching exercises, the key is to hold, not bounce, and push to the point of feeling discomfort, not pain. Stretching the hamstrings is important because these are the muscles that run up the back of the thigh and attach to the back of the shinbone. This means they are used to bend the knee. A supine hamstring stretch starts with lying on the back, bending the injured knee, bending the hip and holding above the knee. Straighten the knee, hold for five to 10 seconds and relax. This muscle can also be stretched while sitting with one leg straight and the other bent to the side, then leaning forward until a stretch is felt in back of the thigh.
The quadriceps should be stretched as well. These muscles go up the front of the thigh and control straightening the knee and movement of the knee cap. The quadriceps are stretched by standing facing a wall, bracing with one hand. Raise the injured leg and grab the ankle with the opposite hand pulling the heel toward the buttocks and hold for 30 seconds.
Flexion
Flexion exercise for injured knees is done a few ways using both the knee and hip. Passive knee flexion involves getting in a chair and pushing the foot on the same side as the injured knee back with the opposite leg and holding for 5 seconds. Prone flexion involves lying on the stomach, flexing the injured knee to bring the heel toward the back, then slowly lowering. Standing flexion is done while holding on to a chair, flexing the injured knee, keeping the thighs parallel and bringing the heel up. Hip flexion is done while seated on a solid surface and lifting the injured knee toward the chest.
Squats
A mini squat for an injured knee uses a wall against which you brace your back while keeping your feet about 2 feet in front of you. To complete the mini squat, bend the knees to 90 degrees, hold for two seconds and then straighten. A one-leg squat uses a step, with the injured leg resting on the step to start. Slowly bend the injured knee until the opposite foot touches the ground, then straighten back up. A hip squat uses a wall for balance with the uninjured knee side up against it. Squeeze the buttocks and bend the injured knee to 45 degrees, hold then straighten.
Leg Raises
Leg raises to rehabilitate an injured knee are done on the ground. For straight-leg supine raises, sit or lie on the back with hips flexed and flex the ankle so toes point up. Bring the leg up 12 inches while tightening the thigh muscles with the knee straight, hold then lower. Abduction leg raises start on the floor, but lying on the injured side. Raise the injured leg 18 inches then lower. Adduction leg raises lie on the injured side with the other leg crossed over. With the knee raised, lift the bottom leg 12 inches off the floor and lower.
Step-Ups
Step-ups require a stool or step, like those used in aerobics classes, that is about 6 inches high. For forward step-ups, lead with the injured leg to step up on the stool then step back down for a total of 10 repetitions. This exercise is repeated at this height until strength begins to return. Lateral step-ups use the same type and height of stool but at a side position. Step up leading with the injured leg and step back down for 10 repetitions.
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