Certain exercises are designed to strengthen the leg and knee muscles that surround an injured knee ligament, reducing the amount of pressure put on the ligament and improving its rehabilitation time. According to The Mayo Clinic, torn ligaments in the knee can range from a torn meniscus to an ACL injury. Both injuries require extensive rehabilitation and strength training to successfully rehabilitate your knee.
Quadricep Strengthening Exercise
This exercise is designed to strengthen your quadriceps, which will indirectly relieve tension on your knee ligament and allow it to heal properly. Sit down in a chair with your back straight and knees slightly bent. From here, move to the edge of the chair and extend your legs out as far as they will go. Tighten your thigh muscles and hold them in this position for 10 seconds. Release for three seconds before repeating. Repeat the exercise 10 times before resting.
Illotibial Band Exercise
This Illotibial band exercise is designed to stretch your knee joints and strengthen your leg muscles. Start by sitting down on the floor and placing your right foot on the outside of your left leg. According to Big Knee Pain, your knee should cross over the midline of your body and line up directly with your opposite shoulder. Hold this pose for 30 seconds before releasing. Perform this exercise with your non-injured knee as well to keep both knees stretched and loose.
Static Quad Contraction
This contraction exercise is designed to strengthen your quadriceps and hamstrings, taking pressure off your knee and helping it to return to its original strength. Start by sitting down on a yoga mat with your legs extended and back straight. From here, place both of your hands flat on the ground and at your sides. With your head facing forward, lift up your injured leg, making sure not to bend at the knee cap. Hold this raised position for a count of five before lowering it. Perform 10 repetitions before resting.
Glute Strengthening Exercise
The glute strengthening exercise will tighten your glutes, allowing for added weight and pressure to be removed from your recovering knee ligament. Start by standing directly behind a chair with both of your hands on the top of the chair. Swing your injured leg backward until you feel your glutes tighten. While holding this position, tighten your glutes and attempt to push your leg back even further. Bring your leg back and repeat the exercise 10 additional times.
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