Knee Rehab Exercises:
Improving Strength
Improving
your strength can be accomplished with lots of different knee rehab
exercises. The quadriceps must be strengthened in order to return to
normal knee function. Don't forget about the hips and core as well,
because these muscles play an important role in knee stability.
Below
are several knee exercises that will work to improve your
strength. I use these with my patients every day.
Basic
or Early Exercises
Early rehab exercises to
strengthen the quadriceps include straight leg raises and standing knee
extensions.
Straight leg raises are performed by
straightening your knee all the way out, and the lifting your heel off
of the floor or table about 6-8 inches. Hold for 10 seconds and then
relax. Repeat.
To
perform standing knee extensions,
place your weight on both legs evenly, with your knee bent slightly.
Then shift most of your weight onto your injured leg and straighten
your knee all the way out, squeezing your quadriceps muscles. Hold for
5-10 seconds and then rest. Repeat.
Advanced
Exercises
Lunges and squats are more
advanced knee exercises that can be used to improve your strength. Make
sure
that you focus on your form when performing these exercises.
The
sidelying leg raise is another exercise that can be used to improve
your hip strength.
Start by laying on your
uninjured side, making sure
that your hips are straight up and down. Next, lift your leg up about
8-10 inches, pointing your toes directly forward, or a little bit down.
This makes sure you maintain proper rotation of the hip. Hold for 10
seconds and then rest. Repeat.
Lower abdominal
exercises on a
foam roller or
fitness ball are great ways to
improve
your core strength.
Summary
Exercises
for strengthening are an important part of a knee rehab
program. Quadriceps and hamstring strengthening, as well as hip and
core strengthening should all be incorporated. Make sure that you focus
on your form when performing any type of knee rehab exercises.
Do you have a question about the information on this page? If so,
ask me and get an answer.
Or if you have experience with this topic,
share your story...
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Rehab Exercises: Strength ---> Return to Knee RehabReturn
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