A knee sprain involves stretching or slight tearing of the ligaments in the knee, with resulting symptoms that may include swelling, pain and a loss of range of motion in the knee. Rehabilitation exercises that include a stretching program may be able to restore strength and range of motion to your injured knee.
According to the Sports Injury Clinic, rehab -- including stretching -- should begin immediately following injury as long as the activities do not cause pain. Focus your stretching routine on the muscles that surround the knee joint, such as the hamstrings and the quadriceps. In addition, seated stretches may be easier to tolerate, especially if your knee is weak or unstable.
Quadriceps Stretches
Quadriceps stretches work the muscle located on the front of the leg and connects just above the knee. To stretch the quads while standing, grab your injured foot and pull it behind you up to your buttocks as high as you can until you feel a stretch in the front of your thigh. To stretch the quad while lying down, lie on your stomach and pull your injured foot to your buttocks as high as you can until you feel a stretch in the front of your thigh. Hold each stretch for at least 15 seconds, and repeat at least three times.
Hamstring Stretches
The hamstrings are long muscles that run from your buttocks along the back of your leg to a connection with your knee. To stretch the hamstring muscle, stand with your feet together, keep your legs straight and bend at the waist as far down as you can, trying to touch your toes. Feel a stretch in the back of your upper leg. To stretch the hamstrings while sitting down, extend your legs fully out and reach as far as you can for your toes, until you feel a stretch in the back of your upper leg. If you feel pain with your legs extended, bending them a bit may relieve some of the pressure of this stretch. Hold each stretch for at least 15 seconds, and repeat for at least three repetitions.
Calf Stretches
The calf muscles of the lower leg connect to the bottom side of the knee joint. To stretch your calves, stand with your arms against a wall and your injured leg behind your other leg. Lean against the wall and keep the heel of the injured leg firmly planted on the ground. Sports Injury Clinic notes that by keeping your back knee straight, you stretch the gastrocnemius, and bending the back knee works the soleus muscle of the calf more. Hold each stretch for at least 15 seconds, and repeat at least three times.
Member Comments