Knee Recovery
Description
Prepartion
Exercises
After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
- Strength : Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.
- Flexibility : Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
- Target Muscles : The muscle groups targeted are - Quadriceps (front of the thigh), Hamstrings (back of the thigh), Abductors (outer thigh), Abductors (inner thigh), Gluteus medius and gluteus maximus (buttocks)
- Warm up : Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
- Stretch : After the warm-up, do the stretching exercises before moving on to the strengthening exercises.
- Do not ignore pain : You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
1. Heel Cord Stretch
- Stand facing a wall with your unaffected leg forward and slightly bent.
- Keep your affected leg straight behind you with the heel flat on the floor.
- Press your hips forward toward the wall while keeping both heels down.
- Hold for 30 seconds, relax for 30 seconds, and repeat.
2. Standing Quadriceps Stretch
- Hold onto a chair or wall for balance.
- Bend your knee and bring your heel toward your buttock.
- Grasp your ankle and gently pull the heel closer.
- Hold for 30–60 seconds, then switch legs.
3. Supine Hamstring Stretch
- Lie on your back with both knees bent.
- Lift one leg and clasp behind your thigh.
- Straighten the leg and gently pull toward your head.
- Hold for 30–60 seconds, relax, and repeat on the other side.
4. Half Squats
- Stand with feet shoulder-width apart.
- Lower hips as if sitting into a chair.
- Keep chest lifted and weight on heels.
- Hold for 5 seconds, then return to standing.
5. Hamstring Curls
- Hold a chair or wall for balance.
- Bend your knee and lift the heel toward the ceiling.
- Hold for 5 seconds.
- Relax and repeat.
6. Calf Raises
- Stand holding a chair or wall.
- Lift your unaffected foot off the floor.
- Raise the heel of your affected foot.
- Lower slowly and repeat.
7. Leg Extensions
- Sit upright on a chair.
- Straighten and lift your affected leg.
- Hold for 5 seconds.
- Lower slowly and repeat.
8. Straight-Leg Raises
- Lie on the floor supported on your elbows.
- Keep your affected leg straight.
- Lift the leg 6–10 inches.
- Hold for 5 seconds and lower.
9. Hip Abduction
- Lie on your side with injured leg on top.
- Raise the top leg to 45°.
- Hold for 5 seconds.
- Lower slowly and repeat.
10. Leg Presses (Band)
- Place elastic band around the arch of your foot.
- Bring knee toward chest.
- Straighten leg against resistance.
- Hold for 2 seconds and relax.
11. Static Quadriceps
- Lie flat with your leg straight.
- Place a cushion or towel under the knee.
- Press knee downward to tighten thigh muscles.
- Hold 5–10 seconds and relax.
Exercises
1. Heel Cord Stretch
- Stand facing a wall with your unaffected leg forward and slightly bent.
- Keep your affected leg straight behind you with the heel flat on the floor.
- Press your hips forward toward the wall while keeping both heels down.
- Hold for 30 seconds, relax for 30 seconds, and repeat.
2. Standing Quadriceps Stretch
- Hold onto a chair or wall for balance.
- Bend your knee and bring your heel toward your buttock.
- Grasp your ankle and gently pull the heel closer.
- Hold for 30–60 seconds, then switch legs.
3. Supine Hamstring Stretch
- Lie on your back with both knees bent.
- Lift one leg and clasp behind your thigh.
- Straighten the leg and gently pull toward your head.
- Hold for 30–60 seconds, relax, and repeat on the other side.
4. Half Squats
- Stand with feet shoulder-width apart.
- Lower hips as if sitting into a chair.
- Keep chest lifted and weight on heels.
- Hold for 5 seconds, then return to standing.
5. Hamstring Curls
- Hold a chair or wall for balance.
- Bend your knee and lift the heel toward the ceiling.
- Hold for 5 seconds.
- Relax and repeat.
6. Calf Raises
- Stand holding a chair or wall.
- Lift your unaffected foot off the floor.
- Raise the heel of your affected foot.
- Lower slowly and repeat.
7. Leg Extensions
- Sit upright on a chair.
- Straighten and lift your affected leg.
- Hold for 5 seconds.
- Lower slowly and repeat.
8. Straight-Leg Raises
- Lie on the floor supported on your elbows.
- Keep your affected leg straight.
- Lift the leg 6–10 inches.
- Hold for 5 seconds and lower.
9. Hip Abduction
- Lie on your side with injured leg on top.
- Raise the top leg to 45°.
- Hold for 5 seconds.
- Lower slowly and repeat.
10. Leg Presses (Band)
- Place elastic band around the arch of your foot.
- Bring knee toward chest.
- Straighten leg against resistance.
- Hold for 2 seconds and relax.
11. Static Quadriceps
- Lie flat with your leg straight.
- Place a cushion or towel under the knee.
- Press knee downward to tighten thigh muscles.
- Hold 5–10 seconds and relax.