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Twisted Knee Exercises

Twisted knee injuries can be caused by repetitive strain, falls and slips and athletic mishaps. There are some important steps to take immediately after the injury and during recovery. Do not put strain on the knee joint too soon, or you may exacerbate the injury and delay healing. Knee exercises typically involve the entire leg, since the musculature systems are joined and support one another. You can start knee exercises when your knee is no longer swollen or painful, or when your doctor advises.

  1. Immediate Response

    • A common term in sports medicine relating to joint injury is the acronym RICED, short for rest, ice, compression, elevation and diagnosis. Rest the leg to reduce further damage. Ice the knee area to reduce pain and swelling caused by internal bleeding in a joint tear. According to the Bayside Sharks Rugby Club injury reference, ice should be applied for 20 minutes immediately after an injury, then for 20-minute intervals every two hours within the first two days. Use a compressive bandage wrap to reduce internal bleeding and swelling. Elevating the injured knee by using pillows lessens the blood flow to the area and reduces swelling. Consult a medical professional for a diagnosis if the injury does not improve within two days.

    Hamstring Strengthening

    • Stand and raise one leg behind you at approximately a 95-degree angle, and hold the position for 10 seconds. Rest the leg for three seconds between repetitions. This exercise should be repeated between 10 and 20 times in a daily session. Note any unusual pain or strange sensations so you can tell your doctor.

    Straight Leg Raise

    • Sitting on the floor, raise the injured leg straight and steady at a 10- to 20-degree angle above the floor; the higher you are able to maintain, the better. Hold the position for 10 seconds, rest and relax for three seconds, and repeat 10 to 20 times. The goal of straight leg raises is to strengthen the muscle group on the front of the leg directly above the knee.

    Resistance Exercises

    • Rubber resistance cords or bands are useful for advanced recovery exercises after the joint shows improvement from the first two exercises. Anchor one of the bands to the ankle of the injured leg and the other to a fixed object. There are several varieties of resistance excises, such as hip abduction, where the leg is moved outward and upward while standing on the uninjured leg. Another variation is moving the injured leg forward and crossing over the uninjured leg from a standing position. Perform these exercises in three sets of 10 to 12 reps per day.

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