Many individuals that are suffering with knee pain or injury are unsure of what things to do to help their pain and speed a better recovery. Whether it be standard conservative physical rehabilitation therapy, post injury therapy, post injection treatment or post surgical rehabilitation. It is very important that exercises are done correctly to maintain a speedy recovery and to prevent further damage.
Below is a basic knee rehabilitation program, integrating stretching and dynamic strengthening exercises.
Phase 1: Early Rehabilitation (1–5 weeks post-treatment)
Goals: Reduce pain/swelling and regain mobility.
Stretching Exercises
1. Quadriceps Stretch (Standing)
• Stand tall and hold onto a stable surface for balance.
• Bend the injured leg backward and hold the ankle with your hand. (Use a loose trouser leg or sock if you are unable to grab the ankle).
• Gently pull the foot towards your buttock until you feel a stretch in the front of your thigh. NOTE: there should be no pain in your knee. If there is pain then loosen the stretch.
• Hold: 10-20 seconds | Repeat: as directed by your clinician
2. Hamstring Stretch (Seated)
• Sit with the leg extended and the other leg bent.
• Lean forward from the hips, keeping the back straight, reaching towards your toes.
• Hold: 15 seconds | Repeat: as directed by your clinician.
If needed, stretch out leg from sitting on a chair.
3. Knee Hugs (Single Leg)
• Lying on your back, raise the knee up to the chest.
• Gently pulse knee for 10 seconds | Repeat: as directed by your clinician.
4. Glute Stretches (Buttock)
• Lying on your back, cross the one leg over the opposite knee. The image below shows the opposite leg being raised but you do not need to do this.
• Gently pull you knee to use chest until you feel a mild stretch in the buttock at approximately 80%. Do not overstretch. Hold for 10-15 seconds | Repeat: as directed by your clinician.
5. Hip Flexor Stretches
• On some soft cushioning for your knee, kneel on one knee with the opposite knee facing forward.
• Gently lean the hips forward, keeping your back straight until you feel a mild stretch at the front of your hip and upper thigh. Gently hold this stretch for approximately 80%. Do not overstretch. Hold for 10-15 seconds | Repeat: as directed by your clinician.
NOTE: in some cases it may be easier to perform some standing single leg hip swings prior to doing this stretch. Using something to balance, swing a single leg like a pendulum for approximately 10 seconds.
Strengthening Exercises
1. Isometric Quadriceps Contraction
• Sit with the injured leg extended and a small rolled towel under the knee.
• Press the knee downward into the towel to contract the thigh muscle.
• Hold: 5–10 seconds | Repeat: as directed by your clinician.
2. Glute Bridge
• Lie on your back with knees bent and feet flat on the floor.
• Lift your hips until your body forms a straight line from shoulders to knees.
• Hold: 3–5 seconds | Repeat: as directed by your clinician.
NOTE: below is an image of a bridge with a barbell. Please exclude the barbell initially. This can be added into progression if required.
The plan with this exercise is to activate the glute (buttock) muscles. Initially when beginning the exercise it may become clear that the hamstrings want to cramp.
3. Wall Sqauts
• Lie on your back with knees bent and feet flat on the floor.
• Lift your hips until your body forms a straight line from shoulders to knees.
• 4 sets of 10 repetitions. One minute rest in between each set.
Depending on the extent of your injury/pain annual physical fitness. Some individuals may move onto Phase 2 and beyond.
Are you suffer from with knee injury, pain or dysfunction, please do not hesitate to get in touch if you require any of the further information at this stage and we will be more than happy to assist to put you on the right path.
Dynamic Regenerative Medicine
01564 330773
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