Strained tendons and ligaments in the knee can occur as the result of many things, from an injury brought on by athletics to normal, everyday activities. A strained knee can be extremely painful and have long-term effects if it is not treated correctly. Numerous exercises can help heal knee strains by strengthening your quadriceps and hamstring muscles. By strengthening these muscles, you stabilize and reinforce your knee. Consult with your doctor before starting any new exercise.
Knee Dips
Stand up straight and slightly flex your knees. Position your feet so your toes and kneecaps are pointing straight ahead. Lift your right leg so your body weight is balanced on your left leg. Making sure not to lean to one side, lower your body up and down about 3 inches, moving in a slow, deliberate motion. Do 10 knee dips before switching legs. If you experience pain in your knees, stop.
Wall Slide
Stand with your back leaning against a wall and bend your knees to a 30-degree angle. Slide down the wall until you are nearly in a sitting position, hold for a second, then slide back up the wall using a slow, smooth motion. If you are having trouble maintaining your balance, place the palms of your hands flat against the wall. Ensure that your feet remain directly under your knees and prevent your knees from extending beyond your toes.
Step-Ups
Stand facing a step approximately 2 feet high. You can use an exercise step, regular stairs or a sturdy bench. If 2 feet is too high for you, use a lower step. Take a step up onto the support, starting with your right foot followed by your left foot. Make your knees straight without locking them and step off the support, beginning with your left foot. Keep your pace steady as you go along. For added cardio, pump your arms as you step. Begin by stepping for 1 minute and add additional time if you are able.
Stationary Bike
Riding the stationary bike provides a low-impact way to increase your range of motion while building the strength in your knee. Ensure that your legs are positioned correctly to avoid further injury. Your knee should be bent at a 15-degree angle when you reach the bottom of your pedal stroke. Start out pedaling for 10 minutes and add additional time if you are comfortable.
References
- "Say Goodbye to Knee Pain"; Marian Betancourt; 2007
- "Fix Your Own Pain Without Drugs or Surgery"; Jolie Bookspan; 2006
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