A twisted knee injury results when your lower leg remains stationary or fixed while your thigh and knee rotate to the point of pain or tissue damage. The severity of the injury differs from patient to patient, and different treatment options are appropriate for different people, according to Dr. John Pillinger. However, following a few simple exercises at home or under the supervision of a medical professional can help maintain normal knee movement while alleviating pain from the injury. Before starting any new exercise, however, be sure to speak to your doctor.
Thigh Contractions
One exercise that you can do at home for the treatment of a twisted knee is thigh contractions, according to the Sports Injury Clinic website. To start, you should lay down on a flat, smooth surface with your legs fully extended. Next, focus on tightening the thigh muscles in your injured leg by "pushing" the back of your knee into the floor using only your leg muscles. Depending on the severity of your injury, this movement can be painful. Hold this contraction for a brief moment before releasing the contraction and returning to your starting position. Repeat this exercise 10 to 20 times for best results, or as much as your pain tolerance will allow.
Knee Flexion
Another exercise you can complete while lying on your back is a knee flexion movement. From your starting position on the floor, slowly and smoothly bend your knee towards your chest until your leg is bent at a 90-degree angle. Again, the amount of flexion you can perform will vary depending on your pain tolerance and comfort level. Hold this position for a brief moment before carefully lowering your leg back towards the floor and returning to your starting position. Bending the knee will allow for increased joint flexibility that could otherwise be lost due to injury swelling, according to the Sports Injury Clinic.
Weight Squats
For a more advanced exercise, squats using the weight of your body can also help with the treatment of a twisted knee. To start this exercise, stand with your feet shoulder-width apart and your arms at your sides. Next, focus on using only your leg muscles to slowly squat down towards the floor. Your knees will flex during this exercise, and you should keep your back as straight as possible as to prevent injury. Be sure to not bend your knees more than 90 degrees so you can retain balance throughout the movement. Hold this position for a brief moment before slowly rising back to starting position.
Member Comments