To prevent a knee injury or recover from one, do stretches to strengthen the muscles that surround the knee and help it move. Knees are complicated joints and they can be injured in athletic competition, automobile accidents, household falls or through the aging process. Stretches can help the knees function at their optimum level.
Function
When you exercise your calves, you are strengthening key muscles that allow the knees to move decisively. A calf stretch will go a long way toward rehabbing an anterior cruciate ligament knee injury. Stand with your right leg slightly in front of your left leg. Bend forward at the waist and place your hands on the ground about two or three feet in front of your toes. Make sure your left foot is flat on the ground, and stretch. Hold this position for 30 seconds. Do the same stretch with your left foot in front of your right foot.
Significance
Hamstring stretches give the muscles behind the thighs more flexibility. This will help stop the knees from stressing and damaging the anterior cruciate ligaments, the lateral collateral ligaments or the medial collateral ligaments. Sit on the ground with your right leg extended in front of you. Bend your left leg so the bottom of your foot is against your right thigh. While keeping your back straight, bring your chest toward your right knee. Hold this position for two seconds. Return to the starting position. Do this 10 times. Then switch legs and do the exercise 10 times with your left leg extended.
Effects
The hip flexor stretch will build mobility and flexibility in the hips and knees. This exercise will help your regain range of motion after an injury. Lunge forward with your right leg. Move your left knee to the ground. Place your hands on your right thigh and lunge forward, keeping your hips square with your shoulders. Return to the starting position. Do this 10 times, and then do it by lunging forward with your left leg. Do 10 reps on this side as well.
Benefits
In addition to stretching out your knee after an injury, you must also do exercises that will strengthen the knee. Avoid using weights to strengthen your knee until you have recovered fully. Doing toe raises can help you strengthen your knees. Stand in the middle of the floor so you don't use your hands to help you balance. Raise up on your toes and hold the lift for a count of three. Return to the starting position. Do 10 lifts, take a 30-second break and repeat the set.
Warning
While you may want to begin rehabbing your knee as soon as possible after a strain or sprain, you should consult your doctor before you start exercising. This is vital when you have had sharp knee pain in the past. If you start exercising too quickly, you have a chance of doing more damage to your knee. Wait until your knee is pain free before exercising, and stop exercising if you feel pain in your knee at any point.
