According to the American Academy of Orthopaedic Surgeons, contusions are the second most frequent injury in sports after strains. Most knee bone bruises are minor and heal quickly. Since the treatment for a bone bruise is rest, you may lose strength in your knee as a result of this injury. However, certain exercises can help you regain strength in your knee following a bone bruise. Make sure to get your doctor's approval before engaging in any exercises.
Step 1
Perform straight leg lifts. Straight leg lifts help to strengthen your knees and surrounding muscles. Lie on your back with your affected leg extended in front of you. Keep your healthy leg bent at the knee so that you can position your foot flat on the floor. Slowly raise your affected leg by tightening your thigh muscles. Aim to raise your leg about a foot off the ground. Hold this position for five seconds. Relax and repeat. Complete one set of 10 repetitions.
Step 2
Perform wall squats to strengthen your knees as well as your leg muscles. Stand with your head, back and hips against a wall. Position your feet so that they are nearly 2 feet from the wall. Keep your feet hip-width apart. Slowly slide down the wall until you are in a seated position. Do not bend you knee farther than 90 degrees. Hold this position for five seconds. Resume the starting position and repeat. Complete one set of 10 repetitions.
Step 3
Stretch your hamstrings, the muscles in the back of your thighs. Sit on the ground with your back straight and your legs fully extended in front of you, keeping your heels touching the ground your feet facing the ceiling. Place your hands down near your knees, palm side down. Slowly slide your hands in the direction of your ankles. Stretch as far as you can without bending your knees. Hold this position for 30 seconds. Relax and repeat five times.
Tips and Warnings
- As part of your rehabilitation, your doctor may recommend physical therapy or provide you with strengthening and weight-bearing exercises that can be completed in your home.
- If pain persists during exercise, discontinue exercising and contact your physician.
