Dislocated knees are considered one of rarest and most serious of all knee disorders, according to an article published in the October-December 2004 issue of "Journal of Athletic Training." Dislocated knees require an extensive and arduous recuperation process to prevent serious neurovascular damage and return the knee to a functioning level. The best exercise for dislocated knees concentrates on gradually and progressively restoring flexibility and strength to your knee and its surrounding muscles. Consult with your doctor first.
Strengthen Quads
Your quadriceps, the thigh muscles, provide the greatest amount of support to your knee joint because it is your knee's largest supporting muscle. Strengthening your quadriceps increases your knee support, improves joint stability plus protects your knee from further injury. Start doing some gentle strengthening maneuvers that use isometrics as a way to strengthen muscles without moving joints. Sit with your legs extended in front of you. Place a rolled-up towel beneath your injured knee, according to PhysioAdvisor. Tighten your thigh muscles and press your knee into the pillow. Hold this tension for eight seconds. Release the tension and relax for 10 seconds. Repeat this exercise 10 times. Increase the intensity by performing this exercise while you are on your back.
Use Resistance Bands
The best exercise for dislocated knees needs to also concentrate on strengthening your hamstrings to better stabilize and increase alignment of your knee. Start using resistance bands as an exercise tool to strengthen these knee-supporting muscles. Make a loop in each end of a resistance band. Loop one end of the band around a door knob, according to PhysioAdvisor. Lie down on your stomach on an exercise mat and fully extend your legs. Wrap the other loop around your injured-side ankle. Gently bend your injured knee and bring your foot toward the ceiling. Hold this position for 10 seconds. Slowly, return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Use a Stationary Bike
The best exercise for dislocated knees uses a stationary bike to improve functioning of the problematic ligaments and tendons. During initial stages of recuperation, stationary bikes help improve your range of motion and muscle strength of the dislocated knee, according to an article published in the October-December 2004 issue of the "Journal of Athletic Training." As your recuperation progresses, bikes can provide cardiovascular exercise to maintain and improve endurance levels. Make certain you set the seat at the correct height to avoid further injury. Get onto a stationary bike and place your feet securely within the pedal straps. Start riding the bike for three minutes with zero tension. Use your healthy leg to help pull your injured leg through the pedaling motion. As you become stronger, increase your time, resistance and pace while using both legs.
Improves Control
Individuals who undergo ligament surgery to repair a dislocated knee need to concentrate on improving quadriceps control while minimizing strain on the muscle. Work on improving your quadriceps control and functioning by doing some straight leg raises. Sit on an exercise mat with both legs fully extended, according to SportsInjuryClinic. Gently lift your injured leg 6 inches from the mat. Hold this position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Member Comments