Muscle atrophy is the wasting of loss of muscle tissue. Muscle atrophy can occur in any muscle of your body and can stem from a sedentary lifestyle or injury. Muscle atrophy of the knee can be the result of recovery from a number of knee conditions -- including ligament tears, cartilage damage, overuse injuries, fracture, sprains and dislocations. With hard work, you can work to overcome atrophy and strengthen your knee.
Step 1
Lie on the ground with your affected leg fully extended in front of you -- your healthy leg should be bent at the knee with your foot flat on the ground. Slowly raise your straight leg -- while keeping it straight -- approximately 1 foot off the ground. Hold this position for five seconds, relax and repeat 10 times.
Step 2
Stand up straight with your hands positioned on the back of a chair for support. Plant your weight onto your healthy leg and slowly lift the foot of your affected leg. Bring your heel up in the direction of your buttocks. Hold this position for a count of five seconds. Relax and repeat 10 times.
Step 3
Stand with your back, head and hips positioned against a wall. Your feet should be positioned hips-width apart and approximately 2 feet from the wall. Slowly slide your back down the wall until you reach a near-seated position. Hold this position for a count of five to 10 seconds. Relax and repeat five times.
Step 4
Stand near a wall or chair for balance. Lift the foot of your affected knee with your hand -- wrap your hand around the ball of your foot. Bring your heel toward your buttocks. You will feel a stretch in the front of your thigh. Hold this position for 30 seconds. Relax and repeat 10 times.
Tips and Warnings
- Low-impact cardiovascular exercise can help to strengthen your knee while placing little stress or causing you little discomfort. Aim for 30 minutes of cardio, five days per week. Consider swimming, walking, riding a stationary bike, using an elliptical machine, low-impact aerobics or using a rowing machine.
- Never begin a knee strengthening program without the permission of the physician treating your knee or leg injury. If you experience pain during exercise, discontinue exercise and consult your physician.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American Academy of Orthopaedic Surgeons: Knee Exercises; Feb. 2009
- MedlinePlus: Muscle Atrophy
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