1. Follow Protocol
Everyone wants to return to activity as fast as possible. It can be frustrating to have to follow a structured protocol designed by your physician during knee rehabilitation, but these plans are often in place to protect the integrity of your healing tissue. Listen to your physician and physical therapist, as they have you and your best interest in mind.
2. Strengthen the Back and Front of the Leg
Many people focus on strengthening the muscle on the front of their thigh, known as the quadriceps. While this powerful muscle group is very important, do not forget about your hamstrings, the muscle on the back of your thigh. Both muscle groups work together to straighten (quadriceps) and bend (hamstrings) the leg during movement. Initially, perform knee-rehabilitation exercises using lower levels of resistance at higher repetitions--for example, three sets of 20 repetitions. These exercises can often be done in a pool to reduce stress on your healing knee joint, which is especially beneficial if you are post-operative or suffer from arthritis.
As your strength improves, increase the level of resistance (to a higher weight) and reduce the number of reps to three sets of 12 to 15 repetitions. Over time, increase the complexity of these exercises and seek out exercises specifically designed for returning to your desired activity. A physical therapist can help you create a program tailored to your individual goals.
3. Find Proper Equipment
Whether you are participating in a formal physical therapy program or an unsupervised home program, finding proper equipment to exercise at home will be help ensure your full recovery. Ask your physician or therapist what types of equipment are best for your rehabilitation. Equipment can range from inexpensive (resistance tubing or free weights) to expensive (multi-purpose gym equipment). Your health care provider can tailor a home program for you that incorporates inexpensive equipment. Simple resistance tubing and free weights can be purchased at your local sports store and at online retailers.
4. Feel No Pain
Knee-rehabilitation exercises should never increase your knee pain or swelling. Some discomfort in the muscle, or the burn of exercising, is OK, but pain or swelling in the knee joint itself is not OK. Knee-rehabilitation exercises are often tiring or difficult, but should not escalate your pain. It is important to differentiate between the discomfort of a good stretch and pain. The discomfort of a good stretch is normal, but knee-joint pain is not.
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