Exercises for a Sprained Knee

A knee sprain occurs when ligaments are torn or unexpectedly extended too far. Ligaments are important because they actually hold the knee together. The knee has four ligaments.They can be sprained in sports, through exercise, or even slipping and falling. Several exercises can prevent future sprains and help bring mobility and flexibility back after an injury.

Sprained Knee Information

• Symptoms of a sprained knee are pain, bruising and swelling, limited movement, or instability. Sprained knees can vary in severity. If you suffer from a grade 3 sprains where the ligament is completely torn, seek medical attention immediately as surgery is necessary. If the sprain is grade 1 or 2, treat it first with ice to help reduce swelling; another way to decrease swelling is to keep it elevated above the chest. It is also recommended to stay off the knee to allow it time to heal properly. Wearing an elastic bandage is a good way to provide support to the sprained knee and keep it from unexpectedly moving during its healing process. After the pain and swelling have subsided, exercise can be incorporated.

Exercises

• Get exercise two to three times a day for at least 30 minutes. However, it does not have to be rigorous. It is important to know your limits, so immediately stop if pain arises. Strengthening the muscles around the knee is very important for the health of the knee, but strengthening the calf muscles, hamstrings, and other leg muscles also helps improve the knee's stability. Before beginning an exercise, warm up by doing light walking, jogging, or biking and follow that with gentle stretching. Strengthen knee muscles by walking uphill, using an exercise bike, a treadmill, pool running or aerobics, or by lifting free weights. If you experience pain after exercising, ice your injury. In some case it may help to wear a knee brace during workouts as they can provide additional support. After you finish your workout, cool down and follow that with gentle stretching.