|  | Conditions Treatments | Sports Injury

Exercises to Strengthen the Ligaments of the Knee

The knee has several ligaments on it that connect the bones of the leg together. These ligaments are somewhat easy to injure, especially in athletes who stress and strain them often. After an injury to a ligament, physical therapists will work with you to rehabilitate it using several different exercises. Ligaments are best strengthened by exercises that stretch and contract the injured part, as well as strengthen the muscles around the knee.

  1. Quad Exercise

    • If you have had a recent injury to a knee ligament, there are exercises that can be done that are very small but make a big impact on the physical therapy process. One is simply contracting the quad muscles and slightly lifting the knee off the ground. Start by resting your leg on the ground and contracting your quad muscles for five seconds. Do repetitions of this for the first session. Gradually increase the time held, and then begin starting with a greater bend in the knee. Rest your knee up on a small pillow or rolled-up towel or blanket. Eventually, sit in a chair and lift your leg until it is straight out in front of you.

    Hamstring Exercise

    • Besides the quadricep muscles, the hamstrings are important to use in strengthening knee ligaments. Lay on your stomach and lift your leg slightly off the ground. Hold it for five seconds and release. Continue repeating this process and you should be able to gradually increase the height your leg will lift off the ground. After a few sessions, do this standing up and eventually bend your leg all the way so that your hand can hold your foot.

    Add Resistance

    • After a while, your knee will be in much better working condition with the continuation of the strengthening exercises. The same exercises will continue to work by adding more resistance to the process. Try ankle weights or a resistance band.

    Squats

    • One of the most well-rounded exercises you can do for strengthening knee ligaments is the squat. Start these when you have sufficiently strengthened your knee enough to add some resistance. Start with your feet shoulder-width apart, and slightly bend your knees. Hold the squat for five seconds and release. Continue this process, bending as deep as you can without causing significant pain. Eventually, you should add weight to the process using either a shoulder weight, or a resistance band and squatting by taking a step forward at the same time.

Sports Injury - Related Articles