Knee Therapy Exercises

After major knee surgery, therapy is required, and there are specific exercises that can be done to speed the healing of the injured joint and help reestablish its flexibility and strength.

  1. Stretching

    • Stretches are focused on the quadriceps and hamstrings, which are the muscles found on top and behind the knee.
      For hamstrings, lie on the floor on your back and move the uninjured knee upward until the bottom of your foot completely touches the floor. Use both hands to grab the other leg just under the knee and behind the thigh, then pull back on it to stretch the hamstring and hold for 20 seconds. Or, lie on the floor and bend your uninjured leg so that it is flat on the floor, then move close to a wall so that your buttocks are a few inches away from it. Raise the injured leg high on the wall and make it straight. Hold this stretch for 20 seconds. If the pain is too intense, move back away from the wall a little bit.
      For quadriceps, stand against a wall and place one hand on the wall at about shoulder level. Use your other hand to reach behind you as you bend the leg upwards, then grab your foot by the ankle and pull it back to the area just below the buttocks.

    Strengthening

    • Remember to start slowly when trying to strengthen the knee so you do not reinjure it.
      Place a chair one foot in front of you and put both of your hands on the back of it. With your feet shoulder-width apart, slowly sink downward about one foot, stop and hold the position for a moment, and then gently begin to raise yourself back up. Do this exercise 10 to 20 times.
      A simple stepping exercise can also be helpful. Place a small stool about 6 to 12 inches in front of your feet. Step up on it with your injured leg, then push up so that your force brings your second leg up to the same level as the injured leg. Repeat 10 to 20 times.