Knee Rehab Exercise
The knee is the most often injured areas of the body. This is because of its structure. Like other joints in our body which have a ball and socket arrangement this is a joint that is held together completely by soft tissues. So in many accidents there are many chances of knee damages or injuries.
Knee rehab exercise is essential to get recovered completely from the injury. This is a delicate joint that can be subject to large stresses whenever we move particularly at the time of sports.
The exercises for knee rehab are designed to help you to make you fully active as soon as possible. Without exercises the recovery can be partial, and there might be defects in both strength and range of motion.
The knee rehab exercises are usually low tech which require little specialist equipment and, hence are affordable at home also. The most important thing is to find out a qualified physio who can design a very effective therapy program for you.
A well qualified and experienced professional adds the knowledge of the relevant muscles, knowledge of joint function and experience of a range of suitable movements, which help you to repair and strengthen your specific injury.
Most of the knee rehab exercise programs contains following things:
- Isotonic resistance
- Stretching and passive motion
- Eccentric movements
These steps should be demonstrated to you, after the therapist complete his program, you can do it properly with correct control and form. Also you can perform these programs daily at your home or in gym.
The result of regularly following a well designed program can be often good and is stronger and resistant to injury than before the initial incident.
Typical Home Exercises for Knee Rehab
Here is the typical home exercise program for knee rehab. The exercise programs should include following instructions. But before going for it first consult with your doctor or therapist about it's appropriateness and the number of reps.
- Ankle Pumps: Flex ankle up and down.
- Quadriceps sets: Tighten thigh muscles and Hold for five seconds.
- Heel slides: Flex your hip and knee. Return knee to the straight position.
- Leg lifts: Raise leg six inches above the floor, keeping knee straight.
- Knee extension: Place a pillow under your knee. Lift your foot off the mat.
- Knee flexion stretch: Place a towel under your heel. Pull your knee towards your chest. Hold your knee in this flexed position for 15-20 seconds. Return knee to the straight position.
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