Rehabilitation exercises for the knee have two goals: to strengthen the thigh and calf muscles and to stretch the thigh and calf. The knee joint is the connecting point between the upper and lower legs, so the muscles that meet at that point control the knee. Therefore, making these muscles strong and supple after a knee injury is the reason to do rehabilitation knee exercises. Consult with your physician or physical therapist before beginning any rehabilitation exercise routine.
Knee Flexion With Ankle Weight
The knee flexion with ankle weight exercise strengthens the rear thigh muscles, called the hamstrings. Knee flexion is bending the knee, and it is the main job of the hamstring muscles. To perform this exercise, put on a pair of ankle weights, place your hands on a table for balance and bend one leg as if to kick yourself in the buttocks. Repeat with the other leg. An ankle weight provides a small amount of resistance for the hamstrings to lift. A person just starting rehab may need to try the exercise without a weight first and then work up to using ankle weights.
Hamstring Stretch Exercise
The hamstring stretching exercise lengthens the hamstrings for tension release and flexibility. To perform this exercise, sit on a table top near the edge and place the leg to be stretched straight on the table top in front of you. Hang the other leg off the edge, toward the floor. Reach forward with a flat back and touch the toes. If you have little hamstring flexibility, you may bend your knee to your comfort level, but straight legs get a better stretch.
Weighted Straight Leg Raises
Weighted straight leg raises target the front thigh muscles, called the quadriceps. An ankle weight or weighted plate hanging from an ankle cuff are options for this exercise. To perform the weighted straight leg raises, lie on your back with one leg straight and the other bent, a weight on the straight leg. Lift the straight leg toward the ceiling and then back down. Repeat with the other leg if desired. If you have difficulty performing the exercise with weights, do the exercise without them.
Quadriceps Stretching Exercise
The quadriceps stretching exercise is the complement to the weighted straight leg lifts. This exercise increases quadriceps flexibility instead of making them stronger. To perform this stretch, lift one leg toward your buttocks while standing as in the knee flexion exercise. Use your hand to pull your ankle toward you to stretch the quadriceps. Repeat on the other leg. Using the hand to lift the leg lets the hamstrings relax so that the leg can relax.
Calf Raises
Calf raises strengthen the lower legs. The gastrocnemius muscle aides in bending the knee. A weak gastrocnemius cannot support the knee as it should, so even though the knee is stable during calf raises, the exercise still benefits the knee. To perform calf raises, place your hands on a table or chair for balance and then raise onto your toes with your legs and torso straight. Touch your heels back to the floor.
Gastrocnemius/Soleus Stretch
Calf raises make the calf muscles stronger, but the gastrocnemius/soleus exercise keeps the muscles flexible. To perform this stretch, touch your palms to a wall about chest height and then bend your elbows and lean forward with your legs and back straight until you feel a stretch in your lower legs. The gastrocnemius and soleus muscles are the two main calf muscles, with the soleus lying underneath the gastrocnemius.
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