Exercises for a broken knee should strengthen and stretch all the muscles surrounding the area. Doing so will provide support to your broken knee, and lessen your chances of further injury. Surrounding muscles include your hips, thighs, hamstrings, buttocks, and calves. Check with your doctor prior to starting any exercise program.
Sitting Hamstring Stretch
Stretching your hamstrings will improve your knee's flexibility. Sit upright on a flat surface, for this stretch from website Save Your Knees. Extend your legs in front of you, your toes pointing towards the ceiling. Place your palms on the floor alongside your hips, and slowly bend your upper body forward. Lift your palms from the floor and slide them towards your ankles. Do not attempt to touch your toes. Hold this stretch for 30 seconds. You will feel the stretch along the backside of your knee. Slowly return to the original position. Relax for five seconds; repeat five times.
Knee Stabilization Exercise
Find a sturdy chair to hold onto for balance purposes, Save Your Knees recommends. Place both of your feet firmly on the ground, and face the back of your chair, holding onto its back with both hands. Slowly, but slightly, lift your injured leg from the floor. As you lift, your body weight will shift to your opposite leg. Contract, or tighten, your injured-leg thigh muscle. Slowly move your injured leg outward. Hold this position for five seconds. Return your leg to the original position. Relax for five seconds. Lift your injured leg off the floor again. Tighten your thigh muscle, and slowly move your leg in toward your opposite side. Hold this position for five seconds. Return your leg to the original standing position. Relax for five seconds; repeat this exercise five times. Turn your body 90 degrees, so your opposite side is against the chair. Hold onto the chair with your opposite hand. Lift your injured leg and repeat the exercise five times. Make certain you do not lean your body sideways during this exercise.
Heel Bridge
The heel bridge will strengthen and stretch your hamstrings and hip muscles, the University of Michigan Health System reports. Lie on your back on a comfortable surface. Bend both of your knees to a 90-degree angle until only your heels are touching the surface; you will be bending your ankles at this point. Push your heels into the surface, tighten your buttocks muscles, and slowly lift your hips off the floor until they are aligned with your shoulders and knees. Hold this position for five seconds. Slowly lower your hips back down to the surface. Relax for five seconds. Repeat this exercise 10 times.
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