Physical Therapy Exercises for the Knee

After an injury the knee must be slowly rehabilitated to its normal strength. Intense exercise and excessive stress on a rehabilitating knee will only make an injury go from bad to worse. However, gentle rehabilitation can improve your knee's overall function and strength. Never perform these exercises if they are painful and never exercise to the point of pain.

Rehabilitation Exercises

• Your knee will need to be rehabilitated and rebuilt after an extended period of nonuse, such as after a surgery or an injury. Only your physical therapist can advise you as to the appropriate number of repetitions for each exercise, since only she knows the extent of your injury. Sit on a smooth surface with your legs extended straight in front of you. Begin by flexing the ankle of the injured leg up and down, slowly and smoothly. Then tighten your quadriceps or thigh muscles and hold the stretch for five seconds before releasing. Slide your heel in toward your body, flexing your injured knee and hip. Slowly pull your foot in as far as you can, hold the position for five seconds, and release.

Leg Raises

• Next, slowly lift your injured leg and raise it six inches, extended and straight. Hold the position for five seconds and release. Place a sturdy pillow under the injured knee, leaving the foot on the ground so the knee is flexed. Slowly lift your foot until your leg is straight. Hold the position for five seconds and release. Lastly, place a towel around the heel of your injured foot so the towel is creating a sling. Grab the ends of the towel and slowly pull your foot in, flexing the knee, until the foot can go no further. Hold the stretch for fifteen to twenty seconds and release.

Hip Stretches

• Begin by lying on your side with the injured leg on top. Your bottom leg should be bent with the injured leg held straight. Lift the leg four to six inches off the floor or as far as you can go without pain. Hold the stretch for five seconds and slowly release. Turn over to your other side, with your injured leg now on the bottom and your healthy leg on top. The injured leg should be held straight with the top leg bent and the foot placed in front of the injured leg. Slowly lift the injured leg four to six inches off the floor and hold for five seconds before releasing.

Squats

• Lastly, practice a squat. Stand 18 to 24 inches away from a wall. Lean your back against the wall and slowly begin squatting down. Your knees should be bent but your buttocks should not rest below your knees. Hold for five seconds and slowly stand back up.

Reminder

• Keep in mind that these are simply guidelines. You physical therapist will tell you which exercises to practice, how long to hold stretches, and how many repetitions you need.