Twisting your knee while doing yard work or during your morning walk could cause a first-degree or Grade 1 knee sprain. A first-degree knee sprain happens when one or more of the ligaments around your knee are stretched too far, but are not torn. You may experience pain, swelling, decreased range of motion and joint instability. Exercises along with ice, heat and pain medication may help you get back to your daily activities as well as prevent re-injury. Check with your doctor before beginning.
Quad Sets
Quad sets help strengthen your thigh muscles without causing further discomfort with your sprained knee. In a seated position with your legs straight, contract your thigh muscles and hold. Hold the contraction for five to 10 seconds and repeat 10 to 15 times daily.
Straight Leg Raises
Straight leg raises are more advanced than quad sets and strengthen the thigh muscles and the hip flexors. In a seated position with one leg straight and the other bent, raise the straight leg up two to five inches. Hold your leg up for approximately five seconds and repeat 10 to 15 times daily on each leg.
Bridges
After sustaining a knee sprain, strengthening the back of the thigh or hamstring is just as important as strengthening the quadriceps. Bridges help strengthen the hamstrings in a non-weight-bearing position that is easy on the knees. Lying supine with your knees bent and your feet flat on the floor or table, slowly lift your buttocks up off the floor. Hold this position for five to 10 seconds and repeat 10 to 15 times daily. If you do not feel your hamstrings contract, place your feet farther away from your body to make the bridge more challenging.
Squats and Single-leg Balance
Once you have managed your pain and strengthened your knee with the non-weight bearing exercises, you may advance to squats and single leg balance. With squats, start with your feet shoulder-width apart and arms forward at shoulder level for a counter balance. Slowly push your hips back and down until your knees are halfway to a full squat position. As your strength improves increase the depth of your squat until your knees are at 90 degrees. You may place a chair behind you as a reference point. Perform two to three sets of 10 to 15 repetitions of squats daily.
Perform single leg balance by a countertop or chair for assistance and hold the single leg position for 15 to 60 seconds several times a day.
Cardio
Walking, running and other high-impact sports should be avoided while recovering from a knee sprain. However, swimming and water walking or jogging are excellent low-impact cardio alternatives. Cycling on a stationary bike may be another cardio alternative, as long you start with a low resistance level and are pain-free. Wearing a knee brace or ace bandage wrap may also help provide support and make cardio activities more comfortable.
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