Published on: 12-Jun-2023
Knee injuries can be caused by several different things, from sports activities to slips and falls. Even simple everyday movements can cause knee injuries. Such injuries can range from mild strains and sprains to severe ligament tears or fractures.
Thankfully, rehabilitation treatment is available for individuals suffering from knee injuries. Early intervention and personalized exercise programs are crucial for promoting recovery and regaining knee function. If you experience a knee injury, the following at-home exercises can help you to recover. Of course, any rehabilitation or exercise should be done under the direction of a physician or licensed physical therapist.
Quad Clenches
Quad clenches are a simple yet effective exercise for knee injury rehabilitation.
Begin by lying flat on your back, with your legs straight and together. Then, tighten the muscles in your front thigh area and keep the back of your knee firmly pressed against the ground. Hold the position for five seconds before relaxing and repeating it 10-15 times.
Hamstring Curls
If you experience knee damage in slip and fall accidents, hamstring curls can be easily performed at home to help you recover.
Start by standing next to a wall or table for support. Bend one leg at the knee, raising your heel towards your buttocks without moving the thigh. Lower it slowly and repeat the action with your other leg. Perform 10-15 repetitions on each side.
Heel Raises
Heel raises are great for strengthening calf muscles that contribute to overall knee stability after an injury has occurred.
Stand straight, with your feet hip-width apart. You may need to hold onto a wall or countertop if needed. Then, slowly lift both heels off the ground as high as possible then lower them back down softly. Complete the exercise for three sets of 10-15 raises.
Leg Lifts
Leg lifts help strengthen hip and thigh muscles, thus aiding knee rehabilitation.
Lie on your back with one leg bent, keeping the other straight. Slowly lift the straight leg to the height of the bent knee, maintaining control as you raise and lower it. Perform 10-15 repetitions for each leg.
Seated Knee Marches
Seated knee marches can be done at home or even while seated at your desk.
Sit in a stable chair with both feet flat on the ground in front of you. Lift one knee up towards your chest and then lower it back down gently, repeating the action with your other knee. Continue alternating legs for a total of 20-30 marches.
Step-Ups
Step-ups help build strength after a knee injury by challenging balance while working muscles around the knee joint.
Use a step or sturdy platform and place one foot firmly on top of it, followed by stepping up with your other foot. Step back down carefully and repeat the action 10-15 times per leg.
Straight Leg Raises
Another effective rehabilitation exercise for knee injuries is the straight leg raise.
Lie on your back with one leg bent and the other straight. Tighten the thigh muscle of the straight leg and slowly lift it about 6-12 inches off the ground. Hold for a few seconds, then lower it gently. Repeat 10-15 times per leg to improve strength and stability in the affected knee.
Final Thoughts
Proper rehabilitation is crucial for recovering from knee injuries. Incorporating simple yet effective at-home exercises such as quad clenches, hamstring curls, heel raises, leg lifts, seated knee marches, step-ups, and straight leg raises can help you regain strength and stability around the affected knee joint. Remember to consult a medical professional before starting any new workout regimen to ensure it is suitable for your specific injury and recovery needs.
