Your knee is a complex joint consisting of ligaments, bones and tendons that are responsible for bearing and absorbing your body weight when your feet touch the ground. A degenerative condition, such as osteoarthritis, or a knee injury may make it difficult for you to bend your knee. Ask a physician or physical therapist to recommend exercises to improve your knee joint mobility.
Initial Approach
When you initially experience difficulty bending your knee, your physical therapist will recommend exercises that limit movement in the knee yet strengthen the muscles around it. This gives your knee time to heal without deconditioning your muscles, which can affect your ability to bend. Most exercises at this point are isometric exercises. These involve resisting against an immovable object to strengthen the muscles. A sample exercise is to lie on your back with your feet flat on the floor. Push your heels against the floor, feeling your hamstrings working. Hold for five seconds, then release. Or lie on your stomach with a rolled-up towel underneath your lower leg. Push against the towel to work your quadriceps muscles. Hold for five seconds, then release.
Bending Exercises
As your knee pain lessons, your physical therapist may recommend knee flexion and stretching exercises that help you regain range of motion. Most exercises can be performed while seated. Examples include gently pulling the foot toward the wall behind you, feeling a stretch in your knee. Hold the leg under your thigh for added support, if needed. Other bending exercises include lifting the lower leg up and down, feeling the quadriceps muscles working.
Stretching Exercises
Exercises to restore knee bending involve stretching as well as strengthening. Stretching the muscles that pull on the knee, such as the quadriceps, calves and hamstring muscles, helps to relieve muscle tension, which can reduce pain. Lie on your back and pull your straight leg toward your chest, or pull your bent knees in toward your chest. Perform these exercises throughout the day to maintain joint flexibility.
Tools
Your physical therapist may use techniques to improve range of motion and reduce pain following an exercise session. For example, she may apply a heating pad to the knee area to relax the muscles, making them move more easily. Your physical therapist also may prescribe a knee brace that can be set at a variety of positions to enhance your flexibility. Treatment methods post-exercise include taking a non-steroidal anti-inflammatory drug, such as ibuprofen; icing the knee to reduce inflammation; and wrapping the knee in a knee brace or bandage.
References
- American Academy of Orthopaedic Surgeons: Knee Arthroscopy Exercise Guide
- Allina Hospitals & Clinics: Home Exercise Program: Knee Exercises After Knee Replacement Surgery
- The Physiotherapy Site: Simple Knee Exercises
- Up to Date; Knee Pain; Dr. Bruce Anderson; January 2011
- National Institute of Arthritis and Musculoskeletal and Skin Diseases
