Whether you've sustained a knee injury, have had knee surgery or have pain from repetitive knee movement, your knee needs to be properly rehabilitated before you return to a full range of activities. Stretching on your own to help strengthen your knee is advisable only when cleared through your doctor or physical therapist. Once you receive permission to stretch, focus on slow and precise movements as you work to bring your knee back to full mobility.
Patella Mobilization
A patella mobilization is a knee stretch that you do manually and is recommended by The Sports Medicine Specialists, a group of physical therapists in Richmond, Texas. Sit in a comfortable position, with your injured leg out straight in front of you. Relax and then place two fingers on either side of your kneecap. Gently begin to move the kneecap back and forth for one to two minutes. Next, place your fingers above and below the kneecap and move the cap up and down for one to two minutes.
Supported Knee Extension
As you begin more strenuous exercises, you may find that supporting your knee with pillows and rolled towels can help you gain a larger range of motion while stretching. Roll a a regular towel and place it under the back side of your knee. Sit up straight, with your legs straight in front of you and gently raise your injured leg so you feel the extension at the knee. As your shin goes upward, your knee should press downward into the towel. The exercise is suggested by the Palo Alto Medical Foundation as a strengthening exercise to help rehabilitate your knee.
Step Ups
If you have a set of stairs handy or own an aerobic step, you can put it to good use in rehabilitating your knee through stretching. You may find that your physical therapist works with stairs in the office, so take your knowledge of form and function home as you continue your rehab efforts on your own. Stand in front of a step and firmly plant your left foot up onto the step. Follow with your right foot and if possible, raise the right knee above the step before you step back down. Repeat 10 to 15 times.
Wall Squat
As your knee begins to heal, you should be able to attempt more difficult stretches, so long as they are approved by your physical therapist. A wall squat can add pressure to the knees, so ask before you attempt. Place an exercise ball between your back and a flat wall. Pressing against the ball, slide your back down the wall until your knees reach a 45-degree angle, suggests the Summit Medical Group. Hold the position for 10 seconds before sliding back up to your start position. As your knees strengthen, you can dip lower or hold the stretch for a longer period of time.
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