Your knee is the largest joint in your body and, as such, it is prone to injury. Knee problems are the most common reason people visit an orthopedic surgeon, according to the American Academy of Orthopaedic Surgeons, with knee problems accounting for 19.4 million office visits in 2003. Jarring motions — such as sudden starts and stops, changing direction suddenly or landing from a jump in an unexpected position — cause many of these knee injuries. Therapy for knee injuries includes non-jarring knee exercises to strengthen and improve your leg’s flexibility without causing pain.
Focus
Non-jarring knee exercises strengthen the muscles of your leg and improve your range of motion in your knee. Doctors typically recommend these exercises after a knee injury or surgery to repair damage. The McKinley Health Center at University of Illinois suggests that you tailor your exercises according to the location of your knee pain. For example, perform squats and standing quad stretches if you are experiencing pain around your kneecap. Standing quad stretches are also good non-jarring knee exercises if you are experiencing pain above, below or on top of your kneecap.
Squats
Wall squats focus on the muscles in front of your thighs. Stand with your head, back and hips against a wall. Move your feet about two feet away from the wall, keeping your feet about hip-width apart. Slowly slide your body down the wall, bending at your knees, until you are nearly in a seated position. Hold for five to 10 seconds, then slowly raise your body up to the starting position. Pressing your body against the wall prevents sudden, jarring motions.
Standing Quad Stretches
Stand facing the wall with your feet about two feet from the wall. Place one hand on the wall to maintain your balance and keep the motion non-jarring. Stand on your healthy leg and bend your affected leg at the knee. Reach back with your free hand and grasp your foot on the affected side. Slowly pull on your ankle until you can feel a stretching sensation in the front of your hip and thigh.
Cardiovascular
It is important to continue cardiovascular exercise, even when you are nursing a knee injury. Getting your heart rate up can be difficult when you have only limited use of your legs, because you normally work the large muscles of your legs to get your heart pumping. Start on a stationary bike, using a smooth pedaling motion to exercise your muscles without jarring your knee. Progress as tolerated to an elliptical or treadmill. Using exercise equipment provides smoother motion than walking or riding a bicycle outside, where uneven terrain and unexpected obstacles might jar your knee.
Routine Exercises
Consult with your physician about other non-jarring exercises, like walking and swimming. Yoga and tai chi offer excellent flexibility workouts, and many poses are beneficial to your knees without incurring risk from jarring motions. Always discontinue any exercise that causes pain or discomfort in your knees. Advance to more intense exercise slowly to avoid further damage to the knee.
Member Comments