A sprained knee injury can be both bothersome and painful. Stretching and strengthening the muscles that support your knee reduces stress on the joint, relieves muscle soreness and helps prevent future injury, according to the American Academy of Orthopaedic Surgeons. Consult your physician or physical therapist before beginning a rehabilitation program following a knee injury. Start slowly and stop exercising if you experience intense pain.
Bicycling
Riding a stationary bike is a low-impact aerobic activity that moves the knee through a large range of flexion, according to research performed by the Shiley Center for Orthopaedic Research and Education at Scripps Clinic in 2007. Cycling also improves muscle strength and endurance, using the hamstrings and quadriceps. Start with five to 10 minutes of biking as a warm-up for other exercises.
Straight-Leg Lift
Lie face up on the floor with one leg bent and the other extended. Tighten the quadriceps of your straight leg and slowly lift your foot until it is about 12 inches off the floor. Hold the exercises for three to five seconds. Perform five to 10 repetitions several times a day. Lower your leg back to the floor and repeat on the opposite side. Avoid arching your back or lifting your leg too high. Keep your lower back pressed against the floor.
Wall Squat
Stand with your head, hips and back resting against a wall. Keep your feet shoulder-width apart and slowly slide down the wall until your thighs are parallel with the floor. Hold the position for five to 10 seconds, then slowly stand up. Repeat five to 10 times. As your strength improves, hold the exercise for a longer period. Never let your knees move past your toes while squatting, which can cause further injury.
Leg Extension
Performing a leg extension uses your quadriceps. Sit on the floor with your legs straight out in front of you and tuck a rolled towel underneath your injured leg. The towel should raise the thigh 3 to 4 inches and rest about 2 inches above the back of the knee. Contract your quadriceps to lift your heel off the ground. Hold the exercise for one second, then slowly lower your heel back down to the ground. Perform five to 10 repetitions two to three times a day. As your strength improves, add an ankle weight or sit on a chair or table to perform the exercise.
Stretches
To stretch your quadriceps and the front part of your thigh, hold on to the back of a chair or the wall to balance yourself. Lift the foot of your injured knee toward your buttocks and grasp your ankle with that hand. Pull your heel toward your buttocks and hold for 30 seconds. Keep your knees together and avoid arching or twisting your back. Stretch your hamstrings and the back of your knees by sitting on the ground with your legs extended in front of you. Relax your feet and place your hands on the floor beside your legs. Slowly slide your hands toward your feet and hold the stretch for 30 seconds. Avoid rounding your back or locking your knees. Repeat each stretch two to three times a day.
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