A swollen knee can result from poor knee mechanics or forms of arthritis. Having strong, flexible knee muscles can help ease the swelling of the knee and prevent further injury to the inflamed area. Your health care professional may recommend that you exercise for 20 to 30 minutes two to three times a day during the early stages of recovery and will provide you with an exercise routine that suits your injury.
Straight Leg Raises
Start the straight leg raise by lying flat on your back or sitting, with your legs straight and in front of your body. Tighten your thigh muscle, keeping your knee straight, and lift your leg several inches off the ground. Hold this position for five to 10 seconds and return to starting position. Repeat until your leg feels fatigued and then switch legs. Perform one set on each leg, focusing on using your leg strength to lift your leg.
Knee Straightening Exercise
The knee straightening exercise attempts to restore mobility to your knee joint. Sit or lie down on your back and place a small, rolled-up towel on your Achilles tendon so your heel does not touch the ground. Tighten your thigh and straighten your knee so that the posterior side makes contact with the ground. Hold this position for five to 10 seconds and repeat until your thigh feels fatigued. Perform one set, focusing on using your leg strength to perform each action.
Knee Stabilization Series
The knee stabilization series uses your hamstring, glutes and quadriceps as muscle stabilizers as you work your knee. Stand up straight and beside a chair, holding onto the back of it for balance. Lift one leg, shifting your leg onto the opposite leg, and tighten the muscles in your lifted leg. Slowly move your leg across your body and hold for three to five seconds. Slowly return to starting position and repeat. Turn your body 90 degrees so you are facing the chair, tighten your muscles, and slowly move your leg forward. Hold this position for three to five seconds and then move your leg backward, holding that position for three to five seconds. Switch legs and repeat until your muscles fatigue.
Hamstring Stretch
The hamstring stretch stretches the muscles and joints that are behind your knee bone. Sit down with your leg straight and out in front of your body, keeping your feet in a neutral position by not pointing or flexing them. Place your palms on the floor and slide your hands toward your ankles. Hold this position for 30 seconds and repeat. Keep your chest up and out, reach for your hips and stop sliding your hands across the floor as soon as you feel the stretch. Avoid slouching your back or bending your knees throughout the exercise.
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