The Best Exercises For People With Hurt Knees

Knee injuries are the most common reason for paying a visit to the orthopedic surgeon. In 2003, 19.4 million patients visited a physician's office because of a knee problem, according to the American Academy of Orthopaedic Surgeons. The knee is the largest joint in your body and can sustain a variety of injuries. You can sprain, fracture, dislocate or tear the ligament and cartilage in your knee. While treatment depends largely on the severity of your injury, strengthening the muscles, bones and ligaments around your knee can help you heal and prevent further injury. Always consult your physician before beginning exercises with hurt knees.

Single Leg Squats

Single leg squats can help improve your balance as well as strengthen your knees and hamstrings. Stand with your unaffected leg slightly bent so that your toes are touching the ground and your heel is facing the ceiling. If necessary, hold on to a wall or counter for support. Slowly bend your straight leg and push your buttock backwards. Keep your hips at an even level. Continue to squat until you reach a 90-degree angle or squat as far as you can comfortably go. Hold this position for a few seconds. Raise yourself to the starting position and repeat. Complete one set of 10 repetitions.

Lunges

Lunges will help strengthen your knees, calves and hamstrings. Take a large step forward with your affected leg. Face your feet forward and keep your back straight as you do this. Slowly bend your back leg so that your knee is moving toward the floor. Your heel should raise off the ground. Avoid touching your knee to the ground. Hold this position for a count of three. Relax and repeat. Complete one set of five repetitions for each leg.

Standing Hamstring Curl

A standing hamstring curl helps strengthen your hamstring and improves flexibility in your hurt knee. Position yourself near a wall or counter for support. Stand with both feet together. Start by slowly bending the knee of your injured leg backward toward your buttocks. Raise your heel as close to your buttocks as possible. Hold this position for a few seconds. Lower your leg back to the ground and repeat. Complete one set of 10 repetitions.

Resistance Band Extension

This exercise will help strengthen and improve the range of motion in your knee. Sit on a chair or bench to complete this exercise. You should wrap one end of a resistance band around your ankle and the other end should be secured to a fixed object, such as a chair or table post, behind you. You should be sitting with your knees bent. Slowly start to extend your knee straight out. Go as far as you comfortably can. Hold this position for a few seconds. Lower your leg back to the starting position. Relax and repeat one set of 10 repetitions.