Your knees are susceptible to injuries because they bear most of your weight during locomotor activities such as running and walking. Exercise is an essential element of a rehabilitation program for an injured knee. Perform exercises to restore flexibility to the knee joint and strength to the surrounding connective tissues and muscles. Consult with a physical therapist to discuss which exercises are most appropriate for your particular injury.
Hamstring Stretches
The hamstrings are located on the back of your thighs and facilitate knee-joint flexion ranges of motion. If you suffer a knee injury, perform hamstring stretches as part of your rehabilitation program. Sit or stand upright with your knees extended. Lean forward and reach toward your toes with both hands until you feel a gentle stretch through your hamstrings. Hold the stretch for five deep breaths, reaching slightly farther with each exhalation.
Quadriceps Stretches
The quadriceps, or quads for short, are located on the front of your thighs, opposite the hamstrings. Accordingly, they produce the opposite range of motion -- knee-joint extension. Stretching the quads is important after a knee injury because they attach to and act on your knee joints. Stand upright and flex your injured leg, balancing on your opposite foot, then pull your foot toward your buttocks with the hand on the same side. Hold onto a sturdy object with the opposite hand to maintain balance. Hold the stretch for five deep breaths.
Hamstring Curls
After you regain flexibility in your knee joint, add hamstring strengthening exercises to your rehabilitation program. This involves adding external resistance through knee-joint flexion and extension ranges of motion. Attach one end of a resistance band to a sturdy object, about 2 inches off the floor, and the other end to your injured leg at the ankle. Back away from the object to remove the slack from the band. Flex your knee to lift your lower leg upward, stretching the band., then lower your foot back down slowly and repeat. Perform at least 10 repetitions. Hold onto a sturdy object, if necessary, to help you keep your balance.
Single-Leg Dip
The single-leg dip exercise strengthens the quads using your body weight for resistance. Stand between the backs of two chairs and hold onto them for balance. Lift your non-injured foot a few inches off the floor and forward. Flex your injured hip and knee slightly, lowering your body about 6 inches. Keep your weight over the heel of your injured leg. Hold for 3 to 5 seconds, then return to the starting position and repeat. Complete two repetitions at first, then gradually increase the volume as your quads get stronger. Perform the exercise on your non-injured leg, as well for muscular balance.
References
- "Essentials of Athletic Injury Management"; William E. Prentice; 2008
- "Basic Biomechanics"; Susan J. Hall; 2007
- American Academy of Orthopaedic Surgeons: Knee Exercises
- American Council on Exercise: Standing Hamstrings Curl
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