When connective tissue in the knee is diseased or injured, walking can become difficult, and knee movement can become painful. One common knee injury is a damaged anterior cruciate ligament, often a result of playing sports or a sudden twisting of the knee. It is important to speak with a physician when experiencing any knee pain or if a knee injury has occurred. X-rays of the knee will show if damage to the anterior cruciate ligament has occurred, and a physician and physical therapist will demonstrate correct rehabilitation steps.
Before Beginning
It is important to take things slow when beginning exercises on an injured part of the body. As comfort levels with specific exercises are reached, a gradual increase in intensity becomes possible. If swelling occurs or pain increases, ice the knee and elevate the leg before beginning again. If symptoms persist, contact a physician.
Quadriceps Contraction
Lie on your stomach and place a rolled towel under the ankle on the leg of the injured knee. Start to push down slowly on the towel with your ankle. You will feel the leg start to straighten. Hold this position for five seconds and then release and repeat.
Straight Leg Raises
Lie on your back with the leg of your injured knee straight out. The other leg should be bent. Start by raising the leg six inches and hold the position for five seconds before lowering the leg. Repeat the process two more times, holding the position for five seconds each time.
Straight Leg Raises While Standing
Supporting yourself with a chair or counter top, keep the knee straight and lift the leg forward and then lower it. For a more advanced variation of this exercise, weights can be added to the ankle.
Advanced Knee Exercise
Depending on pain and mobility, an exercise bike can be an excellent method of physical therapy. Start on the lowest resistance and gradually increase. Incorporate walking in the middle stages of recovery. A physical therapist should be consulted to determine the length, time and speed of walking exercises. Running should be avoided for up to eight weeks after a knee injury.
Importance of Knee Exercise
Strengthening and stretching the muscles around the knee will be beneficial in preventing further injury. Tight muscles are prone to injury, so incorporating stretching exercises into physical therapy is important. Once the knee injury is healed and regular physical activity resumes, continue stretching and strengthening exercises to maintain the health of the knee and prevent a repeat injury.
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