Easing into a gentle rehabilitation routine can support a more complete and effective healing process for your knee. You can consult a physical therapist for a routine tailored to your knee issue, history and recovery goals. REPAIR SI guides patients through knee rehabilitation exercises and physical therapy.
Increase your knee strength and mobility
It’s important to rest before you begin any rehabilitation routine following a knee issue. Follow your doctor or surgeon’s advice to give your knee time to heal, and speak with them before you begin exercising or working with a physical therapist. Information on common injuries and treatment is available here.
When you’re ready, a physical therapist might build a routine of exercises like these. Each exercise below should be done slowly and gently for several repetitions.
1. Straight leg raises
Lie on your back, straighten your injured leg, point your toes upward and raise your leg toward the ceiling before lowering it down. If your quadriceps, the large muscle on the front of your thigh, is damaged, this may be difficult. You can place a rolled towel under your knee and raise only your lower leg.
2. Side leg raises
Lie on your side with your affected leg on top and your healthy leg beneath you. Straighten both legs, lift your injured leg slowly and allow it to lower gradually. You may find it easier to balance if you bend your healthy leg, so that your knee is in front of your body and your foot is behind you.
3. Prone leg raises
Lie facedown with your head, neck and shoulders in a comfortable position. A pillow may help. Keep your healthy leg still while slowly kicking your injured leg behind you. Try to avoid using your hips to move your leg; use the muscles on the back of your thigh. Your leg may only raise a few inches at first.
4. Hamstring curls
Lying facedown in the same position as the previous exercise, bend your injured leg at the knee. Keep the front of your thigh flat on your bed or mat while bringing your foot toward the back of your thigh.
5. Ankle pumps
Sit or lie in a comfortable position. Use your ankle to pump your foot up and down, with your toes pointing toward you and then downward. Although this exercise doesn’t move your knee, it is designed to strengthen your calf muscles and stabilize your lower leg.
6. Calf raises
Stand with your hands on a wall, counter or table to steady yourself. Hold it gently with your arms relaxed. Tense your calves to stand up on your toes. Hold the pose, then lower your heels to the floor.
7. Lunges
If you are able to walk and are steady on your feet, take steps forward with your legs slightly bent and your front foot landing flat. You may also lunge side-to-side. You can bend your legs more and deepen the exercise gradually as your knee recovers.
As you progress, you may begin to find these exercises easy and look for more challenging exercises. If you consult a physical therapist, they might recommend modified squats like half squats or wall sits. They may also provide exercises to master specific skills, like using stairs.
Consult a local physical therapist
You can meet with a physical therapist at REPAIR SI to map your road to rehabilitation. Learn what to expect at an evaluation here.
Contact our team today for more information or to schedule an initial evaluation.