Weak and painful knees can hinder almost every part of your day-to-day life. You might find it hard to use the stairs, to remain seated for long periods of time, have difficulty driving and to walk around. This common problem can be caused by an injury to the knee, bursitis, tendinitis or a ligament tear within the knee. Physical therapy exercises are designed to help restore muscular function to the knees while also building strength in the surrounding muscles that support the knee.
Straight Leg Raises
This exercise is completed lying on your back on a physical therapy table or a cushioned mat on the floor. Bend the unaffected knee to support your body while you keep the other leg straight. You can use no weight or use small ankle weights. Keep your toes pointing towards the ceiling, raise your leg as high as your bent knee is and slowly lower back down. Complete a total of three sets of 12 to 15 repetitions.
Hamstring Stretch
This stretch is beneficial for the muscle on the back of your thigh that supports your knees. Stand up while holding one leg under the thigh just behind the knee. Your leg should start at a 90-degree angle. Straight your leg as far as you can, hold the stretch for five to 10 seconds and relax to the starting position. Repeat this stretch five to 10 times.
Mini Squat
This exercise helps to strengthen the quadriceps and hamstring muscles of the upper legs. These muscles support the knee and are responsible for most of the movements of the lower legs. Stand with your back against a wall with your feet two to three feet in front of your body. Slowly lower yourself down into a squatting position until your legs create 90-degree angles. Hold the squat for 2 counts, rise back up and repeat 10 to 15 times. If the exercise feels too easy, hold a set of dumbbells.
Calf Stretch
The calf stretch helps improve the flexibility of your legs while focusing on the muscles located in the back of your lower legs. This will help for movements that involve jumping, squatting, pedaling and walking. Stand in front of a wall at arms length with one leg two feet in front of the other. Place your hands on the wall, bend your front leg and keep your back leg straight. You should feel the stretch through the back of your back leg. Hold the stretch for 10 to 20 seconds and repeat five to 10 times.
