How Do I Regain Flexibility of the Knee Joints Following a Broken Leg?

Having recovered from the long healing of a broken leg, you find yourself with reduced flexibility in the knee due to the leg being immobilized. This may be caused by lack of regular movement or some mild muscle atrophy. Regaining the flexibility in the knee joint isn't as intimidating as it sounds and is accomplished with simple stretches performed up to three times daily or as advised by your doctor or physical therapist.

Things You'll Need

  • Yoga mat
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Instructions

    • 1

      Stretch the muscles and ligaments around the knee. This is the best way to regain flexibility. The most basic stretch, according to PhysioAdvisor.com, is called the 'Knee Bend to Straighten." Lie on the floor on a yoga mat or other firm surface and bend and straighten the knee as far as you can without causing pain. Do this 10 to 20 times, up to three times daily.

    • 2

      Work the knee and leg with more advanced stretches when you are satisfied with your basic stretch progress. Do exercises that strengthen the quadriceps, hamstring and calf. Lengthening and flexing these muscles ensures that the knee is moving properly and freely. For the quadriceps, stand erect and pull your heel toward your buttock. Hold for 15 seconds and repeat up to 4 times. For the hamstring, rest your heel on a step or low chair, and with hands on hips and back and leg straight, lean your upper body toward your toe. Hold for 15 seconds and repeat up to 4 times. For the calf, assume a lunge position with your hands against a wall and your strong leg forward. Stretch your injured leg behind you, pushing the heel to the floor. Hold for 15 seconds and repeat up to 4 times.

    • 3

      Walk at an easy to moderate pace. As your flexibility improves and you begin performing the stretches in Step 2, walking can be used as a warm up prior to your stretches. On its own, walking is great for improving strength and mobility in the knees and will recondition the muscles of the leg surrounding the knee. Walking can be done for as long and as often as you like in the absence of pain.