A lateral release of the knee returns the patella, or knee cap, to its original position after it has become tilted or it has traveled to the side due to knee tension. Rehabilitation can take months. Exercises to get your knee back in shape will focus on stretching and strengthening the muscles that support the knee.
Quadriceps Strengtheners
Strengthen your quadriceps in the front of your thigh to help stabilize the knee cap. Lie face down on the floor with a rolled up towel under your right ankle. Push your right ankle into the towel and squeeze your right thigh muscles. Repeat on the left leg. Then lie on your back with your left leg bent and your right leg straight. Squeeze your right thigh muscles and lift your leg a few inches off the ground. Hold it for a few seconds, then lower your leg and repeat the exercise on the left leg. Do two sets of ten repetitions for both exercises.
Hamstrings Strengtheners
Strengthen the hamstrings in the back of your thigh to help bend your knee. First lie face down on the floor. Lift your right leg off the floor a few inches while keeping it straight. Hold it for a few seconds, then lower your leg and repeat the exercise on the other leg.
Stand behind a chair and lift your left foot off the floor toward your buttocks. Hold the position a few seconds, then lower the leg and repeat the exercise on the right leg. Do two sets of ten repetitions for each exercise.
Calf Strengtheners
Your gastrocnemius and soleus muscles in your calves also support your knees. Strengthen them first by sitting in a chair with your feet flat on the ground. Now lift your heels as high as possible, hold the position a few seconds and then lower your heels.
Stand with both heels sticking out off the edge of a raised platform. Lower your heels, then go up on your toes a few seconds, then lower your heels again. Do two sets of ten repetitions for both exercises.
Stretching
You'll have to stretch your muscles to keep them flexible. For quads, lie on the floor face down, grab your right ankle and pull it toward your back. Hold the stretch for 30 seconds and then release and stretch the left leg. For hamstrings, lie on your back, raise your right knee and put your hands behind your thigh. Lift your right leg until it's straight and you feel a burn in the back of your thigh. Hold it for 30 seconds, then lower your leg and repeat on the left leg.
For calf stretches, stand an arm's length from a wall and then reach out and place your palms flat on the wall. Lunge toward the wall with your left leg but keep your right heel flat. Hold the stretch for 30 seconds and then reverse the stretch by lunging your right leg forward and keeping your left heel flat.
References
- Georgetown University Hospital: Lateral Retinacular Release Rehabilitation Guidelines; Dr. John J. Klimkiewicz
- Sports Injury Info: Lateral Release Surgery
- American Academy of Orthopaedic Surgeons: Knee Arthroscopy Exercise Guide
- Sports Injury Clinic: Strengthening Exercises for Hamstring Strains
- Sports Injury Clinic: Calf Strain Strengthening Exercises
- "American Family Physician"; Patellofemoral Pain Syndrome; November 1999
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