Range of Motion
Range of motion exercises are vital for knee injury recovery. They involve stretching and moving your knee, to increase flexibility and ease suffering. Let’s discuss various range of motion exercises that can help strengthen the knee and reduce pain.
Gentle stretching
Gentle stretching is a form of movement that can help improve range of motion, circulation, and reduce tension in the body. It’s a crucial part of physical therapy and has been used to treat muscle tightness, stiffness, and joint pain. Doing it correctly and regularly can reduce muscle soreness and increase strength and flexibility.
Make sure you do the stretches correctly. Mindful movements are important, as incorrect ones can cause injury. Start with basic stretches on major muscle groups. Stretch for 20-30 seconds for each set of muscles. Progress as your flexibility increases.
Static stretching is the most common. This uses slow controlled movements to maximize flexibility without overextending muscles. Try the hamstring stretch: sit on the floor, extend one leg, then lean forward towards your toes. Or calf raises: stand on both feet, lift one foot off the ground and point/flex/extend it back and forth.
Other forms of stretching, like active or resistance, should be done with your health care provider. They may be beyond your current ability level.
Quadriceps setting
The quadriceps setting is an exercise or rehab routine that boosts the range of motion in quadriceps muscles. This aids in every activity from daily life to physical performance. It strengthens leg muscles, enabling them to contract and relax in response to movements.
Doing quadriceps setting on a mat or other surface typically involves a series of small movements for each joint, such as hip, knee, ankle and foot joints. These exercises include gentle active stretches and sets of isotonic contractions, which include flexion and extension.
Stretching activities and massage techniques are part of quadriceps setting. They reduce tightness in leg muscles and treat tenderness or swelling. This exercise also boosts circulation by increasing lymphatic flow and reduces pain from muscular fatigue or strains. Regularly performing the quadriceps setting will improve your fitness level and overall mobility.
Straight leg raises
Straight leg raises are a common exercise after knee injury. They focus on ROM to improve strength and flexibility in the joint. They can help restore mobility, improve stability, reduce the risk of re-injury, and help performance.
To do this exercise correctly, start with one leg outstretched. Use a raised bench or bed. Use a door frame for balance if needed. Lift your foot up as far as comfortable, without pain. Feel tension in the hamstring and calf muscles, not pain. Hold for 5-10 seconds. Lower your foot back down. Repeat 10-15 times. Switch legs. Finish one set.
Your therapist may add variations. These may include resistance bands or weights for strength. They may also suggest ROM stretches to restore ROM. Listen to instructions carefully to get the maximum benefits.
Strengthening
Strengthening exercises are vital to heal a knee injury. By strengthening the muscles and tendons around the knee, you can stop future injuries and improve knee health.
There are several exercises you can do to strengthen the knee. These range from range of motion exercises to more precise strengthening exercises. Let’s take a look at the best exercises for strengthening your knee:
Wall squats
Wall squats are one of the best exercises for knee rehab. To do it, stand upright, with your back against a smooth surface like a wall or door. Put your feet hip-width apart, toes pressing the floor. Bend your knees – like you’re sitting in a chair – until your thighs are parallel to the ground. Hold for 10-15 seconds, keeping your back straight. Then, slowly raise up and repeat several times.
This gives an effective strengthen and range-of-motion workout for hurt knees.
Step ups
Step ups are a great way to tone and strengthen your quads, and whole leg. You don’t need a lot of equipment and can do it anywhere. Stand in front of a stable step or stair with your feet shoulder width apart. Put one foot on the step and press your toes into the surface. Bend your standing knee and push off with your toes to lift yourself up. Place both feet on the step and slowly lower down. That’s one rep.
If you are using a higher surface like a bench or box, focus on balance instead of speed. Lower the height if you lean too far forward. You may not need extra weight to challenge yourself, try more reps before adding weights. If you need more resistance, start light and go up slowly.
Standing calf raises
Standing calf raises are a great way to strengthen the muscles around your knee. Position yourself with feet shoulder-width apart. Lower your heels, putting your body weight on your toes. Then, raise up, squeezing your muscles at the top. Increase reps as you get stronger.
- Keep your core engaged, back straight and legs parallel.
- Don’t do this if you feel pain in the area of injury or nearby. Doing so may cause further problem.
Balance and Stability
Knee injuries? Balancing and stabilizing are essential. Exercises that focus on this can help to improve mobility – an imperative part of the recovery plan. Let’s check out the best balance and stability exercises for knee injuries:
Single-leg balance
Single-leg balance is key for knee stability. It builds strength, balance, and coordination in the injured knee. Isolate the movement at one joint to focus on the muscles and ligaments.
- Stand on your injured leg with a slight bend in the knee. Arms up for balance if needed. Imagine a line down the center of your body, equal halves.
- Keep posture even between each side.
- Slowly lower yourself, maintaining control of your injured leg. Lower until you have a 90 degree angle at the hip and knee. Return to upright position and keep control of the leg. Switch legs and repeat.
Single-leg balance with arm reach
Single-leg balance with arm reach is an exercise for multiple benefits. It can improve balance, stability, and range of motion in the knee joint. It also works on the neuromuscular system to improve coordination and agility.
To do it, stand on one foot with your hands at your side. Reach up with the arm from the standing leg. Then reach down and back to touch the foot behind you. Hold for five seconds before switching sides. Do 10 reps each. To add difficulty, hold a weight in your hand or try balancing with eyes closed. Don’t rush this exercise! Do it slowly and with control to get the best results.
Single-leg balance with eyes closed
Single-leg balance exercises can increase your body’s stability when standing on one foot. It is a way to practice proprioceptive training and challenge the vestibular system. This can be especially good for activities that need dynamic movements, like skiing and soccer.
To do this, stand with one foot off the ground and close your eyes. Try to keep still and focus on the task. Use your muscles in your leg, hip, and trunk to stay balanced. Make sure your back is neutral, and have a safe spot to land if you fall. For an extra challenge, move one arm forward or back while keeping the other at your side. This will work your core.
Plyometrics
Plyometrics is an exercise that boosts your muscle strength. It consists of muscle contraction, then a sudden shortening of the muscle to make a powerful movement. Plyometrics reduces the danger of re-injury. It also strengthens the knee joint.
Here are some plyometric exercises that can help with a knee injury:
Jump squats
Jump squats are a type of plyometric exercise. They work the big muscles in your lower body like your quads, glutes, hamstrings and calves. They help you burn more calories and increase power, speed and agility – all common goals for athletes.
To do jump squats, stand with feet hip-width apart and toes facing forward. Bring your hands behind your head or near your hips. Bend your knees and hips to lower into a deep squat until your thighs are parallel to the ground. Explode up and reach as high as you can. Land back in the starting position. Aim for 3 sets of 10 jumps. Gradually reduce rest time between intervals for optimal results.
Box jumps
Box jumps are a plyometrics exercise. It helps make your muscles more powerful and explosive. You can use any box or step. But there are some points to remember.
- Focus on good technique and posture. Stand facing the box, feet slightly wider than shoulder width. Push your arms above your head to jump. Land with bent knees and both feet together. Start with lower boxes before increasing height. Add resistance with weighted vests or bands.
- Surround yourself with padded mats or foam blocks. This is for safety, in case you misjudge a jump. Try to land softly while keeping agility. The goal is to produce maximum force in minimum time.
Lateral jumps
Lateral jumps are a type of plyometrics exercise. They help to strengthen and stabilize the knee joint when recovering from an injury. Plyometrics exercises focus on fast and explosive movements for maximum power output.
Do it like this:
- Start with both feet on the ground.
- Jump out sideways onto one foot. Extend the hip, knee, and ankle joints.
- Try to land softly with knees bent.
- Push off the ground and extend your legs to jump back.
- Do 10-15 jumps on each side in sets of 3-5. Take a short break in between sets.
- When landing, stay steady to not destabilize your knee joint.
Be cautious with plyometrics exercises! Don’t overexert yourself. Listen to your body’s needs for rest. Progress to more difficult exercises if comfortable. Consult with a physical therapist or coach before attempting new activities or exercise programs when recovering from an injury.
Core Work
Core work is helpful for healing a knee injury. Strengthening your core muscles can make you more balanced and better protect your knees when you’re active. Core exercises are great for balance and proprioception too. These are both important for those who have hurt their knee.
Try these core exercises to help with knee injury rehab:
Plank
Planks are an essential exercise for knee injuries. Brace your core and form a straight line from your ankles to head. This helps with posture and strengthens muscles that support the knee joint. Start with 20-30 second holds, then build up strength.
For proper execution:
- Engage glutes
- Squeeze quads
- Maintain alignment
- Pull in abdomen
- Tuck elbows into rib cage
Doing this regularly improves body mechanics and reduces knee stress. Plank variations can be used to target different muscles for injury prevention or rehab.
Side plank
The side plank is an exercise with many uses. It can increase the range of knee motion, and also strengthen muscles around it. It can also stabilize other weight-bearing joints, like the spine, hips, and ankles.
To perform the exercise, kneel on your affected side. Rest one hand on your hip and rotate your free arm at the shoulder and elbow. Keep a tall posture. Press down through the ground with your bottom hand. Don’t press into your elbow or hip. Keep both legs extended. Rotate slightly at the knee joint for stability.
Hold the position for 30-45 seconds. Then repeat on the other side. Do it twice a day, but rest one minute in between sets. Make sure to tell your physical therapist if you feel any pain.
Bird dog
Bird Dog is a core exercise to work out deep abs, obliques, back muscles and glutes. It’s commonly used as a warm-up.
To do it, kneel down with your hands under your shoulders and your knees at 90 degrees. Keep your hips still and slowly stretch out one arm while extending the other leg in a straight line. Draw in your core and create tension in your abdominal wall. Hold each position for 1 second before switching sides and repeating 8-12 times.
Be careful not to thrust your hips. To reduce this error, focus on squeezing your glutes and move slowly.
Bird Dog is a great way to increase core strength. It also helps with bilateral coordination and postural alignment which is important for other exercises and daily activities that involve rapid rotations.
Frequently Asked Questions
Q1: What are the best exercises for knee injuries?
A1: The best exercises for knee injuries depend on the type of injury and its severity. Range of motion exercises may be prescribed to restore flexibility, while strengthening exercises may be recommended to increase stability.
Q2: Are there any exercises that should be avoided with a knee injury?
A2: Yes, activities such as deep squatting, leg press, and intense jumping should be avoided with a knee injury.
Q3: How often should I do knee exercises?
A3: It is recommended that knee exercises should be done three to four times a week, depending on the type and severity of the injury.
