How To Strengthen A Leg After Your Knee Dislocation

Knee dislocations are also referred to as patellar dislocations and are common in young athletes. A knee dislocation occurs as the result of a direct blow to the knee or a rapid twisting of the knee. Recovery from a knee dislocation largely depends on the severity and the course of treatment taken. With conservative treatment, recovery is expected within a three- to six-week time frame, according to the University of Connecticut Health Care Center. Surgical recovery can take anywhere from 10 to 12 weeks. During these long periods of immobilization and rest, your leg may become weak. Exercises can help to strengthen it.

Step 1

Talk to your doctor. Ask your doctor when you are able to return to physical activity and what types of exercise you are able to participate in. Inquire about any limitations.

Step 2

Attend physical therapy appointments prescribed by your doctor. Physical therapy can help to increase the strength, flexibility and range of motion in your affected leg. A physical therapist will instruct you on exercises to perform and will monitor your progress. You may also be provided with an exercise program you can complete at home.

Step 3

Warm up. Prior to engaging in any form of exercise, participate in a warm-up. A low-impact exercise -- including walking on a treadmill or using an elliptical machine -- can help to loosen your leg and knee. This will help reduce risk of repeat injuries. Warm up for five to 10 minutes.

Step 4

Perform knee, hip, hamstring and calf muscle exercises. Strengthening your leg as a whole can help to better support your knee and aid in your overall recovery. Complete calf raises, straight-leg lifts, hamstring curls, quadriceps sets, squats, hip extensions and lunges.

Step 5

Use weight machines. Complete leg presses and extensions. These exercises help to target all of the muscles in your leg and will also improve the range of motion in your knee. Complete three sets of 10 repetitions.

Step 6

Keep your knee moving. Perform physical activity as tolerated. Go for walks, cycle, swim, use an elliptical machine or participate in aerobics for example. Keeping your knee moving will help to strengthen your knee and its surrounding muscles.

Tips and Warnings

Once you have experienced one knee dislocation, your knee will become weaker and prone to recurrent dislocations. Ask your doctor doctor about the use of a patellar brace to help support your knee.
Never perform any exercise to the point where you experience pain. If you experience pain or suspect re-injury, halt physical activity and contact your doctor.