Medial Knee Exercises

The medial cartilage in your knees helps make movement pain-free by avoiding contact between bones. However, when the cartilage is damaged, this can make movement painful. After medial knee-repair surgery, you may need to do some exercises to build your strength. These exercises will help strengthen your knee as well as other muscles in your legs.

Static Quads Contractions

• Start this exercise as soon as you feel able. You'll know if you're ready when the pain of your injury doesn't interfere. This is an exercise that can be done daily, even in a plaster cast. Start by sitting in a chair. Relax and take several deep breaths. This will give your body the oxygen it needs to work. Your arms can be in any position as they will not be used. Keep your back straight and contract the quadriceps muscle at the front of the thigh. This muscle is divided into four parts; they will be on top of your thigh if you are sitting. Contract them as much as you can and hold for 10 seconds. This may be difficult, so only hold as long as you can. Relax and rest for no more than three seconds. Repeat this exercise as much as you can, aiming for about 10-to-20 repetitions.

Static Hamstring Hold

• Start this exercise as soon as your pain has subsided enough to start. Do it every day. Lie down on the floor on your belly. Stare at the ground and keep your arms to your side. They won't be used in this exercise. Stretch your legs behind you, but let them relax. Lift your foot by bending your knee. You should start this exercise with your injured foot. Don't bring your foot up as far as you can. Only bring it half-way up to a full bend. Hold it for a count of 10. If you can't make it to 10, hold it for as long as you can. Lower your foot and relax for three seconds. Repeat this exercise 10-to-20 times. As your muscles strengthen, you can try to hold it longer or put some force on your foot.

Hip Raises

• This exercise is a bit more advanced and should only be started once your muscles have healed more fully. Lie on your back and relax. Breathe deeply through your nose. Carefully and slowly raise your hips as far as they'll go. Hold your hips in place for at least three seconds. If you are having difficulty holding this pose, you may use your hands for support. Lower yourself back to the floor and relax for a second. Raise your hips for another three seconds. Do at least 10 reps of this exercise and as you strengthen, aim for 20. When your strength increases, you may wish to hold the pose for a longer period of time, or you may wish to add some slight resistance.