Following a knee surgery, your doctor will recommend physical therapy to regain the flexibility and range of motion in your joint. Recovery involves strengthening the knee joint as well as the leg muscles that lend support to the joint, such as the quadriceps, hamstrings and hips. Strengthening your knee and leg muscles not only helps in recovery, it reduces your risk of a repeat injury. Talk to your doctor or physical therapist before attempting knee exercises.
Hip and Knee Quad Set
Quad sets help strengthen your quads and hips without requiring a lot of motion from your knee. Sit on the floor or a flat bench with both legs extended in front of you. Lean back on your hands for balance. Contract the quadriceps along the front of your thighs as you push your knee down into the floor or bench. Hold for five seconds before relaxing the knee. As you develop strength, place a rolled towel beneath your knee and perform the same exercise.
Foot Flexion
Foot flexion helps increase your range of motion while strengthening the muscles of your lower legs. Sit on the floor with your injured leg extended in front of you and your other leg bent with the foot flat on the floor. Concentrate on relaxing your leg while you slowly bend and extend the ankle. Try to extend the range of motion with each repetition, but stop if you feel any pain beyond a gentle stretching.
Leg Raises
Leg raises strengthen the quadriceps muscles on the front of your thighs while side leg raises strengthen the hips. To perform traditional leg raises, lie on your back with your legs extended and your toes pointed toward the ceiling. Tighten your quadriceps and lift the injured leg 8 to 10 inches off the floor, keeping your knee straight. Hold for 10 seconds before returning your leg to the ground. For side leg lifts, lie on your noninjured side with your noninjured leg bent beneath you. Lift your injured leg about 12 inches off the floor and hold for 10 seconds. Lower the leg back to the bed.
Knee Extensions
Knee extensions help increase knee flexibility and range of motion while strengthening your quadriceps. Sit on a chair or bench with both feet flat on the floor in front of you. Place the palm of your hand flat against the top of the thigh on your injured leg. As you push down on your thigh, lift your heel to straighten your knee as far as is comfortable. Lower your heel back toward the floor. If you're having trouble, try crossing your noninjured ankle beneath the ankle of your injured leg. Try to straighten your injured knee using your good leg to assist.
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