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Exercises for Knee Laxity

Muscle inflammation, tendon sprains and cartilage damage are common causes of knee laxity. Forcing the knee to rely on the strength of surrounding tissue, muscles and ligaments for support, laxity causes extreme pain and severe damage to the knee if ignored. Simple exercises can prevent injury and alleviate the pain of knee laxity if incorporated into your daily schedule.

  1. Start by Stretching

    • Stretch 5 to 10 minutes before beginning your workout. This can be walking around the room, massaging muscles, pointing and flexing toes or tensing and releasing leg muscles to increase flexibility. After your knee is warmed up, do a quadriceps stretch. Find a chair or hard surface at the height of your navel, and grab hold. Keep your back straight, and don't use the back of the chair for additional support when lifting. Slide your heel along your stable leg until it reaches your kneecap. Then, bring your injured leg backward until both knees meet. Flex your toes, grab your ankle, and gently pull your foot up toward your butt, holding 5 to 10 seconds to increase pressure. Repeat exercise 10 times.

    Wall Squats

    • Stand with your head, butt and hips flat against the wall. Square your shoulders and keep your back straight throughout the exercise. Slide down the wall until your butt is in a sitting position. Toes should be facing forward and knees should be hip-width apart. Hold this position for five to 10 seconds and repeat, slowly sliding up the wall to restart. If you don't have the strength to reach a sitting position, slide down as far as possible, and hold that position for five to 10 seconds. As mobility increases, step away from the wall, using your legs for full support. Never bend your knees past 90 degrees.

    Get in the Pool

    • Working out in water is highly effective, because it reduces stress on the muscles, allowing you to perform exercises and stretches with less tension. Stand up, place your back against the edge of the pool wall, and slide down into a sitting position. Relax your shoulders, and keep your back straight and pressed against the wall. Slowly lift your injured leg 1 foot above the floor, your weight supported by the other leg. Straighten your knee, and slowly begin making circles with your leg. After five repetitions, if you need additional support, place your hands against the wall.

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