Tennis requires you to jump and twist, movements that can damage the structure of your knee. The first step in rehabilitation for any injury is to get a diagnosis from a doctor. If you keep exercising your knee without knowing the damage, you might make a minor problem a major one. Once your doctor gives you the okay, some basic stretches and strengthening routines may improve your knee's mobility and prevent further injury.
Hamstring Stretch
Range of motion exercises are stretches that improve the mobility of your knee. Stretch your hamstrings, a muscle group in the back of your thigh, by raising each leg into the air while lying on your back.
Quads Stretch
To do a quadriceps stretch, bend your leg and grab your toes from behind your body near the buttocks. Apply just enough upward pressure to feel a stretch in the front of your leg. The key to proper stretching is to move just enough to feel a pull, but not enough to feel pain. Hold each stretch for up to 5 seconds before returning to your starting point.
Leg Raises
Lie on the floor and place a rolled blanket under your knee for support. The goal is to raise your knee up at least 4 inches off the floor. Lift your lower leg up until it is parallel with your knee in a slow kicking motion. Do not jerk your leg upward. Hold your leg straight for three seconds, and then return to the starting position. Do 10 repetitions on each leg. It is better to work both legs; do not just exercise only your injured leg.
Buttock Raises
Buttock raises lift your backside off the floor to strengthen your legs. Lie down on the floor with your palms facing down on each side. You knees should be bent with your heels on the floor. Raise you buttocks off the floor 1 or 2 inches. You do not have to flatten your back. Just lift your backside a couple of inches off the floor. You should feel stretching in the front of your thighs and in your the knees. Hold the raise for three seconds, and return to your starting position start. Do five to 10 repetitions.
Squats
Talk to your doctor to ensure your knee has healed enough to do squats. Place both hands on the back of a chair. Bend at your knees, and lower your buttocks toward the floor, while keeping your back straight. You only need to drop a few inches. Hold that position for three seconds. Push up with your legs, and return to your starting position start. Do five to 10 repetitions. If you feel pain in your knee, stop doing this exercise immediately.
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