A knee injury has the potential of being one of the most painful, frustrating, and difficult injuries to recover from. The pain is the first road block, as after a dislocation the pain can be intense. Once your doctor has put your knee back into place, she will likely recommend an exercise regime to recover your strength, and to make sure the surrounding muscles stay fit while you recover. Knowing the correct exercises can speed up recovery, and ease pain and frustration.
Static Quadriceps Contractions
Quadriceps are the muscles that make up the front of the thigh, and attach to the knee. This is one of the strongest muscles in the body, and doing strength exercises for this group of muscles can greatly aid in knee recuperation. It is also important to perform quadriceps exercises to prevent deterioration of the muscle set. Before performing this exercise, make sure that the pain in your knee allows you to exercise properly. Starting an exercise regime too soon can be as bad as not exercising at all. Straighten your leg, with your toes pointing up toward the ceiling. This will tense the quadriceps. Hold this position for 10 seconds, relax for three seconds then repeat. You will want to do this 10 to 20 times.
Calf Raises
Strengthening the calf muscles can also aid in knee recovery. It is important that all the muscles around the knees are exercised to maintain an overall balance of strength. To perform a calf raise, find a slightly raised platform such as an exercise platform, or a step. Place your toes on the edge of the step, and using your calf, slowly lift up your entire body weight. Once you have completed the upward movement, lower your body using your toes and calf muscles. Repeat this ten to twenty times for each leg. Once you have gained some strength, you can hold weights in your hands to add resistance. Only do this after performing a few warm up sets.
Squat
It is also important to focus some exercises on the hamstrings. The hamstring muscle set run along the back of the legs, and attach around the knee area. If these deteriorate, knee strength does as well as lower back strength. Doing squats can help strengthen the hamstrings, as well as the quadriceps. To perform a squat, bend at the knees slowly, and bring your body back into a sitting position, only without the chair. Once you have squatted down, rise back up to standing position. You should perform three to ten repetitions. As you gain strength, you can add weights. Do this very slowly however, as adding weight too soon can cause further injury.
Tags: Once have, your toes, also important, back into, calf muscles, exercise regime