Effective Exercises for Knee Rehabilitation

If you’ve recently undergone knee surgery or are recovering from a knee injury, proper rehabilitation exercises are essential for regaining strength and mobility. In this post, we’ll outline five effective exercises recommended by physiotherapists for knee rehabilitation.

1. Straight Leg Raises

Start by lying flat on your back with one leg bent and the other straight. Slowly lift the straight leg off the ground to the level of the bent knee, then lower it back down. Aim for three sets of 10-15 repetitions on each leg. This exercise strengthens the quadriceps muscles, which are crucial for knee stability.

2. Wall Slides

Stand with your back against a wall and your feet shoulder-width apart. Slide down the wall into a squatting position, keeping your knees aligned with your toes. Hold this position for 5-10 seconds, then slowly return to standing. Repeat for three sets of 10 repetitions. Wall slides help improve knee flexion and strengthen the muscles around the knee joint.

3. Clamshells

Lie on your side with your hips and knees bent at a 45-degree angle. Keeping your feet together, lift the top knee towards the ceiling, then lower it back down. Aim for three sets of 10-15 repetitions on each side. Clamshells target the gluteus medius, which plays a key role in hip and knee stability.

4. Step-Ups

Stand in front of a step or platform with your feet hip-width apart. Step up onto the platform with one foot, then step back down. Repeat for three sets of 10-12 repetitions on each leg. Step-ups help improve balance and strengthen the muscles in the thighs and hips.

5. Hamstring Curls

Lie flat on your stomach with your legs straight. Bend one knee and bring your heel towards your buttocks, then slowly lower it back down. Aim for three sets of 10-15 repetitions on each leg. Hamstring curls target the muscles at the back of the thigh, which are important for knee stability and function.

Remember to consult with your physiotherapist before starting any new exercise program, especially if you’re recovering from a knee injury or surgery. These exercises should be performed with proper form and technique to avoid further injury.

Incorporating these exercises into your rehabilitation routine can help speed up your recovery and improve your overall knee function. Stay consistent and patient, and you’ll be back on your feet in no time!