Introduction
Knee rehabilitation is an exercise conditioning program to help you return to an active lifestyle following surgery or an injury to the knee joint. As the strength and movement of your knee improves, you should gradually be able to participate in more strenuous activities such as sports.
In this video, we present a wide range of general conditioning exercises that target the muscles surrounding the knee, including both strengthening and stretching exercises.
These exercises are typically performed for 4-6 weeks or as advised by your doctor.
Muscles Targeted
The muscles targeted include the quadriceps in the front of the thigh, the hamstrings in the back of the thigh; the abductors in the outer thigh, the adductors in the inner thigh, the gluteus maximus and gluteus medius in the buttocks, and the gastrocnemius or calf muscle.
Getting Started
Before starting you should discuss these exercises with your doctor including proper technique and how often you should perform the exercises. If you feel pain during the exercise stop and inform your doctor who may alter the program.
Warm-up for 5-10 minutes at the start of each session with a low-impact exercise such as walking or cycling.
Stretching Exercises
The Quadriceps Stretch
- This exercise targets the quadriceps in the front of the thigh.
- Stand and hold the back of a chair for support.
- Bend one knee raising your heel towards your buttock.
- Grasp the ankle with your hand to pull your heel higher and closer, feeling the stretch in the front of your thigh.
- Hold this stretch for 30 seconds keeping your back straight, then perform this exercise on the other leg.
- Repeat this exercise 2-3 times on each side.
Lying Hamstring Stretch
This exercise stretches the hamstrings at the back of your thighs.
- Lie flat on your back with your knees bent.
- Lift one leg straight up and hold the back of your thigh with your hands.
- Pull your leg towards your head as much as it will go.
- Hold this stretch for 30 to 60 seconds and try not to bend your knee.
- Repeat the exercise for the other side.
- Do a total of 2-3 stretches on each side.
Calf Stretch
This exercise stretches the calf muscles and the Achilles tendon at the back of your heel.
- Stand in front of a wall with one leg positioned forward and the knee slightly bent.
- The leg behind should be kept straight.
- Both heels remain flat on the floor.
- Using the wall for support, urge your pelvis towards the wall without arching your back.
- You will feel a stretch in the calf and tendon of the back leg.
- Hold this stretch for 30 seconds and relax for 30 seconds.
- Do this exercise 4 times on each side, then repeat on both sides.
Strengthening Exercises
These exercises are to be performed 4-5 times a week. The stretching routine is first performed followed by the strengthening exercises and then stretching again.
Half Squats
This exercise strengthens the quadriceps in the front of your thigh, the hamstrings in the back of your thigh, and the gluteal or buttock muscles.
- Stand straight with your feet at shoulder width.
- Extend your arms out in front of you.
- Slowly lower your hips by 10 inches as if you are going to sit in a chair but avoid bending forward.
- Keep your weight on your heels.
- Hold this position for 5 seconds.
- Push against your heels to stand up again.
- Repeat this movement 10 times.
- As you get stronger try doing 3 sets of 10 repetitions each.
Calf Raises
This exercise strengthens the calf muscles.
- Stand straight using the back of a chair or the wall for support.
- Lift one foot off the floor so that your weight is supported on the other.
- Raise the heel of the supporting leg as far as it can go, then lower it down.
- Repeat this movement 10 times, then switch to the other leg.
- As you get stronger try doing 2 sets of 10 repetitions each.
Hamstring Curls
This exercise strengthens the hamstrings at the back of the thigh.
- Stand straight using the back of a chair or wall for support.
- Bend one knee raising your heel back and upwards as far as it will go.
- Hold your foot in this position for 5 seconds, then lower it back down.
- Repeat 10 times, then switch to the other leg.
- As you get stronger, you can work up to 3 sets of 10 repetitions each and attach weights to your ankles to increase the resistance.
Leg Extension
This exercise strengthens the quadriceps muscle in the front of your thigh.
- Sit on a chair with your back straight.
- Slowly raise one foot forward, straightening your knee and tightening your thigh muscle.
- Hold this position for 5 seconds keeping your thigh muscles tense.
- Relax and lower your foot down.
- Repeat this movement 10 times, then switch to the other leg.
- As you get stronger, you can work up to 3 sets of 10 repetitions each and attach weights to your ankles to increase the resistance.
Supine Leg Raises
This exercise strengthens the quadriceps in the front of your thigh.
- Lie on your back and prop yourself up on your elbows so that they are under your shoulders.
- Bend one knee so that your sole is placed on the floor.
- Lift the straight leg about 6-10 inches off the floor while tightening the thigh muscle.
- Relax the thigh and lower your leg down.
- Perform this movement 10 times, then switch to the other leg.
- As you get stronger, you can work up to 3 sets of 10 repetitions each and attach weights to your ankles to increase the resistance.
Prone Leg Raises
This exercise strengthens the hamstrings in the back of the thigh and the gluteals or buttock muscles.
- Lie down on your stomach with your face resting on your arms.
- With your legs straight, raise one leg up as far as it will go.
- Hold your leg in this position for 5 seconds.
- Lower the leg down and rest for 2 seconds before repeating.
- Repeat this movement 10 times for both legs.
- As you get stronger, you can work up to 3 sets of 10 repetitions each and attach weights to your ankles to increase the resistance.
Hip Abduction
The hip abduction exercise strengthens the abductor muscles in the outer thigh and gluteus medius in the buttocks.
- Lie on your side with the knee of your lower leg bent.
- Keeping the upper leg straight, raise it sideways to 45 degrees.
- Hold the leg up for 5 seconds, then lower it down resting for 2 seconds.
- Repeat this movement 20 times, then switch to the other side.
- As you get stronger, you can work up to 3 sets of 20 repetitions each and attach weights to your ankles to increase the resistance.
Hip Adduction
This exercise strengthens the adductor muscles in the inner thigh.
- Lie on your side with your legs straight
- Cross your upper leg in front bending your knee and rest your foot on the ground.
- Keeping your lower leg straight raise your foot off the floor about 6 to 8 inches.
- Hold the leg up for 5 seconds, then lower it down resting for 2 seconds.
- Repeat this movement 20 times, then perform the exercise on the other side.
- As you get stronger, you can work up to 3 sets of 20 repetitions each and attach weights to your ankles to increase the resistance.
Leg Press with Elastic Band
This exercise strengthens the quadriceps in the front of the thigh and hip and the hamstrings in the back of the thigh. It is performed with an elastic band of appropriate resistance.
- Lie flat on your back with your elbows bent.
- Holding the ends of the band in your hands, place the arch of one foot in the center of the band with your knee raised to your chest.
- Straighten your leg stretching the band.
- Stay in this for 2 seconds, then relax and repeat the movement.
- Gradually work up to 3 sets of 10 repetitions.
Summary
Knee rehabilitation is an exercise conditioning program to help you return to an active lifestyle following surgery or an injury to the knee joint.
Strengthening helps stabilize the knee joint, relieves pain, and prevents further injury. Stretching keeps your muscles long and flexible, reduces muscle soreness, and improves joint mobility. Talk with your doctor to find out which exercises are safe and effective in your situation.
