Performing the proper types of exercises will help your knees make a healthy recovery and prevent further injury. Specifically, performing exercises that strengthen the quadriceps and hamstrings will provide additional strength and support to your knee joint. The quadriceps muscles are located in front of your thigh and work with the hamstrings, which are the large muscles in the back of your thigh, to keep you knee in alignment. Incorporate certain exercises in your workout to help your knees recover.
Straight Leg Raise
The straight leg raise should be the first exercise you perform to improve the health of your knees after injury or surgery. The straight leg raise exercises your quadriceps muscles to support knee health. To perform, sit on the floor with both of your legs extended. Lean back comfortably on both of your hands. Keep the leg you are exercising first straight, and lift your foot six to 12 inches off the ground. Hold for two seconds and return to the floor. Initially perform three sets of 10 on each side, and then increase your reps up to 25 per leg.
Prone Straight Leg Raise
The prone straight leg raise is similar to the straight leg raise, but you work your hamstrings with this particular exercise. To perform, lie on your stomach with both of your legs extended behind you. Lift up the leg you are exercising six to 12 inches off the ground. Hold for two seconds before returning your leg to the floor. Perform three sets of 10 to 25 repetitions on each leg.
Mini-squats
Mini-squats are an exercise you should perform to improve knee strength and promote a fast knee recovery. This exercise works both your quadriceps and your hamstrings. To perform, stand with your feet shoulder-width apart. Slowly bend your knees and lower your upper body. Stop once your knees are halfway bent, or reach a 45-degree angle. Slowly straighten your legs to return to the starting position.
Walking
Once your doctor clears you to bear weight on your knees, you should begin a walking program as soon as possible. Walking will not only strengthen the muscles that support your knee joint, but walking also prevents stiffness and improves flexibility of your knees. Therefore, start a simple walking program initially, in which you may walk as little as five minutes. As your knees heal, gradually increase your walking distance. Set a goal to walk at least 30 minutes per day to maintain knee health.
Member Comments