Knee injuries are the most common reason for making an appointment with an orthopedic surgeon. Knee injuries can include dislocations, fractures, torn cartilage and tears to the major ligaments found in the knee. Exercise with a knee injury is not out of the question. Fitness programs do exist that place no further strain on your knee. You should always consult your doctor before beginning a fitness program with a knee injury.
Water Exercise
Water exercise is low impact and places little stress on your knee injury. You can engage in water walking for 20 minutes per day. Simply walk through the shallow end of a pool, preferably in waist-high water. You can also perform a knee exercise while in the water. Stand with your back against the side of the pool. Bend your injured leg and bring your knee cap to the surface of the water. Slowly straighten your knee and repeat. Repeat one set of 10 repetitions of this exercise.
Single Leg Raises
Lie on your back on the floor or on an exercise mat. Bend your healthy knee at a 90 degree angle with your foot on the floor. Your injured knee should remain as straight as possible on the ground, with your heel touching the floor. Slowly lift your injured knee approximately 6 inches off of the floor. Remember to keep your knee as straight as possible. Hold this position for 5 seconds. Slowly lower your leg and repeat for one set of 10 repetitions.
Partial Squats
Use the back of a chair or holding on to a counter for added support. Your back should be straight and your knees shoulder-width apart. Slowly lower your body, being careful to not squat any lower than a 90-degree angle. Hold this position for approximately 10 seconds. Slowly raise yourself to the starting position. Relax and repeat for one set of 10 repetitions.
Indoor Cycling
As you reach the later stages of your recovery from a knee injury, an exercise bike is a low-impact means of developing strength. Position the seat so that your foot is lightly grazing the pedals. Start by pedaling backward for 10 minutes per day. As you become comfortable with cycling, begin to pedal forward. Progress one minute each day you cycle until you reach 20 minutes.
