Knee injuries are common among athletes who play contact sports and sports that require frequent cutting, jumping and twisting, according the Susan Hall, author of the textbook, "Basic Biomechanics." She suggests that the connective tissues within the knee joint are especially susceptible to strains or tears. If you injure your knee, perform specific rehabilitation exercises for your knee to get back on the court or field as quickly as possible and prevent re-injury.
Isometric Quadriceps Exercise
The quadriceps muscle group contains four muscles located on the front of your thigh, which facilitate knee extension. Quadriceps strengthening is especially important following injuries to your medial collateral ligament or lateral collateral ligament, according to William Prentice, a physical therapist and author of, "Essentials of Athletic Injury Management." To perform the isometric quadriceps exercise, lie on your back with your legs extended, heels on the floor and toes pointed upward. Contract your quadriceps to lock your knees and flex your ankles so your toes move toward your body as far as possible. Hold this position for five seconds, rest for two seconds, and then repeat. Start with 10 repetitions and increase by one repetition per day. If you feel knee pain during the exercise, however, decrease the number of repetitions.
Leg Curls
The hamstrings consist of three muscles on the back of your thigh, all of which cross your knee joint. Strengthening your hamstrings following a knee injury can help stabilize the joint to prevent re-injury. To perform leg curls while wearing ankle weights, lie face down on the floor with your legs extended and toes on the floor. Slowly flex your left knee, moving your foot toward your buttocks. Reverse back to the starting position, and then repeat with your right leg. Continue alternating legs for 10 repetitions with each leg. Gradually increase the weight over time. You can also perform the exercise on a leg curl machine with both legs at the same time.
Partial Squats
The Palo Alto Medical Foundation recommends performing partial squats following a knee injury to strengthen your quadriceps. Stand behind a chair with your feet about hip-width apart. Grasp the back of the chair for balance, and then flex your hips and knees, lowering your body until your thighs form a 45-degree angle to the floor. Stand back up, and then repeat. Keep your back straight and feet flat on the floor throughout the movement. Once you can perform three sets of 20 repetitions without pain, perform the same exercise on one foot at a time.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Essentials of Athletic Injury Management (Seventh Edition)"; William E. Prentice, PhD., A.T.C., P.T.; 2008
- Center for Orthopedic and Sports Excellence: Knee Exercises
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- Palo Alto Medical Foundation: Knee Rehabiliation Exercises
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