The high-impact, hard hitting sport of football can result in a number of injuries. Knee injuries can include sprains, fractures, dislocations, cartilage damage and ligament tears. These injuries can sideline a football player for weeks or months -- especially if you underwent surgery to repair your damaged knee. Prior to returning to football it is important to strengthen your knee. A strong knee can help reduce incidences of re-injury and better allow you to play to the best of your ability.
Step 1
Begin knee strengthening and exercise once you have permission from your doctor. Returning to conditioning and football too early can result in further injury. Talk to your doctor about the use of a knee brace to help stabilize your knee during football.
Step 2
Complete straight leg raises to help strengthen your knee. Lie on your back with your affected knee fully extended. Your healthy knee should be bent with your foot flat on the floor. While keeping your knee straight, slowly lift your affected leg off the ground -- raise your leg approximately 1-foot off the ground. Hold this position for a count of five seconds. Relax and repeat 10 times.
Step 3
Strengthen your quadriceps. Your quadriceps are the muscles in the front of your thigh that help to support and stabilize your knee. Stand up straight and against a wall or near the back of a chair for support. Grab the foot of your affected leg and slowly pull your heel in the direction of your buttocks. This will cause a stretch in the front of your leg. Hold this position for five seconds. Relax and repeat 10 times.
Step 4
Stretch and strengthen your hamstrings -- the muscles in the back of your thighs -- to help better support and stabilize your knee. Sit on the ground with your back straight and your legs fully extended in front of you. Position your hands -- palm side down -- on the ground beside your thighs. Slowly slide your hands down in the direction of your ankles, bend at your waist as you do this. Stop when you feel a stretch in the back of your thighs. Hold this position for five seconds. Relax and repeat 10 times.
Step 5
Perform body weight exercises to help strengthen your knee. Complete squats and lunges for strengthening. Complete each exercise in one set of 20 repetitions.
Step 6
Begin low-impact conditioning. The National Academy of Sports Medicine recommends 30 minutes of cardiovascular exercise, five days per week. Consider swimming, treadmill walking, using an elliptical machine, riding a stationary bike or using a rowing machine. Low-impact exercise can help you rebuild endurance without placing stress on your knee.
Step 7
Return to football practices and games. Once you are completely pain free and can participate fully in football practice, your knee will be strong enough to play games.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American Academy of Orthopaedic Surgeons: Knee Arthroscopy Exercise Guide; 2000
