Knee safe exercises help you develop strength in the muscles and tendons surrounding this leg joint. Without causing strain or injury, knee safe exercises are used in rehabilitative protocols to speed up your recovery process, prevent future injuries and reduce pain. Consult your health professional before starting an exercise program to address treat health conditions.
Reduce Knee Pain
Safe knee exercises might be prescribed to help reduce your knee pain. Warm up before doing these exercises by taking a 5 to 10 minute walk. Start by lying down to do straight leg lifts, one leg at a time with a limited range of motion and controlled movement. Single leg dips, performed between two chairs for balance, are another safe knee exercise to relieve pain. Lift one foot off the floor and bend the other leg a few inches as you hold onto the chairs to do a small dip. Ask your health professional before starting an exercise program for knee pain.
After ACL Reconstruction
After ACL reconstructive surgery, you need to rest your knee for at least two weeks before beginning a safe exercise program as part of the recovery process. Typically, a physical therapist prescribes a specific series of exercises you must perform for two to six months after your procedure. These rehabilitative exercises build strength to speed your recovery and help prevent future injuries.
Postoperative Total Knee Replacement
Speed up your recovery time and diminish your postoperative pain after total knee replacement surgery with safe exercises advises the American Academy of Orthopaedic Surgeons. Start by doing about 10 quadriceps sets in 2 minutes by contracting your thigh muscles for 5 to 10 seconds as you try to straighten your knee. For the second exercise lie down, slowly lift and lower your leg to do straight leg raises until your thigh muscles feel fatigued. Do the third exercise in a reclined or seated position by flexing and extending your ankles for 2 to 3 minutes. Consult your health professional to determine when you can begin rehabilitative exercises after knee replacement surgery.
Squats
Fitness enthusiasts include squats in their training programs because the movements are similar to functional and athletic movements. To perform squats that are safe for your knees step your feet hip-width distance apart and keep them flat on the floor for the entire exercise. Lower your body with a smooth controlled movement that brings your thighs parallel to the floor but does not allow your knees to go beyond your toes in the downward position. Avoid training with squats and free weights when overly fatigued to reduce the potential for twisting your knee.
Member Comments