The goal of knee rehab is twofold. One is to prevent weakening of the muscles that surround the knee. The second is to diminish the burden on the knee joint. People who have stronger muscles surrounding the knee often have fewer problems with the joint.
You'll work one on one with your physical therapist to come up with your treatment plan. He'll discuss ways to rebuild the strength and movement in your leg and knee, so you can feel better and go back to doing the things you love to do.
Various physical exercises which are helpful in the rehabilitation procedure are :
- Straight Leg Raises : If your knee’s not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. This move puts little to no strain on the knee.
- Hamstring Curls : These are the muscles along the back of your thigh. Lie flat on your stomach. Slowly bring your heels as close to your butt as you can, and hold that position.
- Prone Straight Leg Raises : Lie on your stomach with your legs straight. Tighten the muscles in your bottom and the hamstring of one leg, and lift toward the ceiling.
- Wall Squats : This is a more advanced move. You’ll keep your feet on the floor. Stand with your back against a wall, your feet about shoulder-width apart. Slowly bend your knees, and keep your back and pelvis against the wall.
- Calf Raises : Stand facing the back of a sturdy chair, other support such as the back of a couch, or a wall bar at the gym.
- Step-Ups : Place one foot on a step bench, platform, or the lowest step on a staircase. Keeping your pelvis level, bend your knee and slowly lower the opposite foot to the floor. Lightly touch your toe to the floor, then rise back up.