A knee cap break or fracture, depending on the severity, will often require surgery. As a result, weeks of inactivity will leave your knee joint stiff and in need of range of motion and strengthening exercises. The goal of knee exercises after a knee cap break is to restore flexibility and strength to the muscles around your kneecap.
Leg extensions
This leg extension exercise will improve range of motion in your legs, as well as help you strengthen the muscles around your knee cap. Sit down in a chair with your feet flat on the floor and your knees bent. With your back straight, extend your injured leg out until it is parallel to the ground. Hold this position for a count of five seconds before lowering your leg back down. Repeat this motion 10 times or until you are fatigued.
Hamstring Stretch
This hamstring stretch will help you strengthen your hamstring and thigh muscles as well as improve range of motion in your legs. Lie down on your back with your legs extended and arms at your sides. From here, place both hands on your thigh, just above your injured kneecap. Lift your leg up while keeping your knee slightly bent. Lift it as high as you can without feeling pain, holding the position for a count of 10 before lowering your leg back down. Repeat until fatigued.
Resistance Band Leg Curl
This resistance band leg curl will strengthen the muscles around your knee while improving range of motion. Attach one end of a resistance band to a static object while attaching the other end to your injured leg's ankle. From here, lie down on your stomach with your legs extended and arms at your sides. Bend your injured leg up, fighting the resistance as much as you can without pain. Hold the position at the highest point of intensity for a count of five seconds before relaxing. Repeat 10 times or until fatigued.
Squats
After weeks of rehabilitation, performing a squat using your full body weight will help you strengthen your knee and core muscles. Stand in front of a wall with your knees slightly bent and arms at your sides. Rest your back against the wall before bending at the knees. Continue to bend, lowering your body further and further until your thighs are parallel to the ground. Slowly lower yourself back up, repeating this motion 10 times or until you are fatigued.
Member Comments