Strengthen Injured Knees With These Exercises

· May 8, 2017
Injured knees need to be exercised carefully. This is because a bad movement can make the situation worse. Learn how to properly exercise and strengthen this delicate joint.

Knees are complex joints. Usually, they are very susceptible to injuries because of the many movements they need to make for various activities. Knees are made up of delicate cartilage, muscles, and bones. Along with other small parts, these give your knee the ability to support your body weight. If you’ve got injured knees, here are some exercises to strengthen them.

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Any problem that affects the way your knee works tends to reduce your quality of life. This isn’t only because it causes pain, but also because it limits your ability to walk.

The problem is that the knees are very vulnerable. Even though many people ignore them, they can get worse with age, from being overweight, and even from doing high impact activities.

However, there are some strengthening exercises you can do that improve the health of your knees. They can even help if you’ve already suffered from injured knees.

In this article, we want to share in detail the five best exercises to strengthen injured knees. This way, you can start to practice them before you even suffer from any kind of pain. In addition, you may even be able to prevent yourself from suffering from injured knees or knee pain.

5 Exercises to Strengthen Injured Knees

1. Bending your hip with your knee extended

Strengthen injured knees with this knee bending exercises

Bending your hip with your knee extended is a strengthening exercise that helps you to regain your damaged muscles and ligaments.

Even though the work is focused on your hips, parts of your knees are also involved.

What to do:

  • Lay face down on a yoga mat. Your knees should be bent and your feet flat on the mat.
  • Stretch out the leg you are going to work as far as you can. Then, raise your straight leg out to the same height as your bent knee.
  • Keep it in the air for 3 seconds. Then slowly and smoothly return it to the starting position.
  • Do eight repetitions of this with each knee.

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2. Lateral knee elevations

Lateral knee elevations are an activity that works your abductors and adductors. This also works the muscles that surround your knees.

Using this exercise reduces joint stiffness and helps to increase healing time for injured knees or pain.

What to do:

  • On a yoga mat, lay on your side with your lower leg bent and your upper leg completely stretched out.
  • Support yourself by putting your hands on the ground. Raise your hips a little. Then raise and lower your extended leg.
  • Do three sets of 8 repetitions on each side.

3. Knee extensions

Strengthen injured knees with exercises like flexing your feet

Knee extensions are movements that allow you to restabilize the movement of your joints when faced with muscle tension or lightly injured knees.

However, you shouldn’t do this when you have problems bending and straightening your knee.

The exercise should be done slowly. This includes both raising and lowering your leg. This way, your quadriceps can do their best work.

What to do:

  • Sit on a chair or a firm platform with your arms at your sides and your back straight.
  • Raise one of your feet until it’s extended straight out in the air. Keep it there for three seconds.
  • Bend your knee to bring your foot back to the floor. Return to the starting position with slow movements.
  • Do three sets of eight to ten repetitions with each leg.

4. Lowered leg extensions

Lowered leg extension can be done on a bed or yoga mat.

The back part of your knees can be supported by a pillow or folded towel. This keeps you from having difficulties bending your knee.

What to do:

  • Lay on the surface you want with one of your legs stretched out and the other on the pillow.
  • Put your hands at your side. Be sure to keep your back straight.
  • Then, with the leg that is on the pillow, straighten your leg.
  • Use slow movements and move it back down to the ground.
  • Do three sets of eight or ten repetitions with each leg.

5. Squats with wall support

Squats against the wall strengthen injured knees with this exercise

Squats with wall support are an effective way to work your quadriceps, knees, and glutes.

You should do this very carefully if you’ve recently had joint trauma. This is because this is a movement that could make the condition worse.

What to do:

  • Support your back against the wall and be sure to keep it straight and firm.
  • Separate your legs so they’re shoulder length apart. Without your knees going past your feet, lower your hips.
  • Keep your arms straight out in front of you to give you more balance.
  • Straighten back up so you’re standing up straight again. Do three sets of twelve repetitions.

Doing these exercises on a regular basis can help the treatment of painful or injured knees.

However, you should do these carefully. This is because improper movements can be counterproductive.

  • Olsen, O. E., Myklebust, G., Engebretsen, L., Holme, I., & Bahr, R. (2005). Exercises to prevent lower limb injuries in youth sports: cluster randomised controlled trial. Bmj330(7489), 449.
  • Kalenak, A., & Morehouse, C. A. (1975). Knee stability and knee ligament injuries. JAMA234(11), 1143-1145.
  • Waldén, M., Atroshi, I., Magnusson, H., Wagner, P., & Hägglund, M. (2012). Prevention of acute knee injuries in adolescent female football players: cluster randomised controlled trial. Bmj344, e3042.