The knee is one of the most crucial parts of our body. It plays an important role in the overall fitness of our body. That is why knee injuries are often a cause for great concern, as knee injuries have the potential to significantly affect an individual’s mobility or, in simple words, the ability to walk or run.
But, knee injuries aren’t the only culprits for an inactive or defective knee. There are several systemic conditions, specifically some bone diseases such as arthritis (osteoarthritis) that also significantly affects the knee joint. However, regardless of the reason causing the knee defects/injuries, exercises play a vital role in the healing process. In fact, exercises play a much more important role than medication in speedy recovery from knee injuries and disorders. In this article, however, we will focus on some extremely useful exercises that facilitate the rapid process of recovery from knee injuries. But, before we delve further into the subject, let’s briefly familiarize ourselves with knee injuries, their types and causes.
To begin with, the knee is made up of the following components: bone, ligaments, fluid, and cartilage. The muscles and tendons present in the knee joint help keep the part mobile. Understandably, when one of these structures is injured/injured or affected due to any systemic condition/disease, knee defects/injuries occur.
Knee injuries are characterized by extreme localized or widespread pain, swelling, redness, and cause severe impairment in walking activities.
Knee injuries can be caused by accidents, sports activities, or simply uncomfortable twisting of any of the ligaments or tendons present in the knees. Treatment procedures for knee injuries generally contain a combination of medication and physical therapies (mainly including exercise), but surgical interventions (such as knee replacement surgery) are necessary in some cases. In those cases, exercise becomes the only way to recover.
Some of the major knee injuries include but are not limited to:
has. Anterior Cruciate Ligament (ACL) Injuries – Very common in people who are very active in sports like soccer, basketball. It usually occurs due to the drastic change in direction of the knees which, in turn, injures the ACL, which is one of the ligaments connecting the shinbone and femur.
b. Fractures: It is the second most common cause of knee injuries. Apart from injuries, fractures can also be caused by osteoporosis which gradually weakens the bones.
against torn meniscus
d. knee bursitis
me. Patellar tendinitis usually affects avid runners, skiers, cyclists, etc.
Knee injuries can also be caused by other bodily conditions such as: excessive body weight putting pressure on the legs, to be precise on the knees, dislocated kneecap (which can be treated by knee replacement surgery), gout, rheumatoid arthritis , due to relapse or injury to a previous knee injury site, due to decreased strength and flexibility of the muscles (can be caused by any number of reasons) and last but not least due to Participation in any type of dangerous sport.
However, regardless of the signs, symptoms and causes, the healing of knee exercises with exercises relatively quickly and naturally involves. The types and sets of exercises depend on the nature, severity, and type of knee injury and must be prescribed and authorized by the caregiver. Also, those exercises can only be done under the guidance and supervision of a trainer. Here are some examples of relatively simple knee exercises that generally help heal knee injuries.
Straightening and stretching exercise of 1 leg.
Lie on your back preferably on a hard surface. Flat surface. Next, bend your knee and place your foot on the flat surface. Then, straighten the other leg and lift it up in the air to the level of the bent knee. This works the quadriceps muscles of the thigh and puts little or negligible stress on the knees. For best results, the exercise should be repeated 10 to 15 times daily in two to three sets. It is recommended to start with a low frequency initially and gradually increase the frequency and number of sets gradually and slowly.
Exercise 2- Hamstring exercises
This exercise is relatively simpler than the others and can be done anywhere and at any time. This simple and easy exercise is known to benefit the knee joint by strengthening the hamstring muscles which are present in the back of the thigh and are important for the proper functioning of the knee joint. First, stand on a flat surface, preferably on the floor. Then slowly raise the heel of one leg as close to your butt as possible and you should stay/stay in that position for 25-30 seconds. Later, with practice, the duration can even be increased to 1 minute. Then repeat the same with the other leg. This exercise is also commonly known as “hamstring curls.”
This exercise should be performed a minimum of 15 to 20 times per series for 4 or 5 daily series.
Exercise 3- Squats
The squat is known to be an extremely beneficial exercise for knee injuries. The position required to perform this special exercise works the knee muscles and loads them, leading to rapid healing of injuries. This exercise is an advanced form of knee exercise.
First, one needs to stand upright against a wall or a solid, flat, hard surface. Second, after standing, one should spread the legs in line with the width of the shoulders. Then, lean in very slowly keeping your back straight against the wall/surface. Hold that position for 15-20 seconds. But, if one feels uncomfortable, it is recommended to stop doing the exercise immediately.
It is generally good for the knees if it is done regularly 10-12 times in 3-4 sets a day.
Exercise 4- Calf Raise Exercise
Stand with your back facing a sturdy chair/table. You can also stand facing a wall. Place your hands on the surface of the wall if necessary to support your body weight without straining your knees. Then slowly raise your heels as high as you can. Stay in the high heels position for 10 to 15 seconds, then slowly, very slowly lower your heels back to the normal position.
Repeat the exercise daily 10-15 times for at least 3 sets. This exercise helps to get the knee into better shape and helps to recover quickly from injuries.
Exercise 5- Step ups exercise
Very common and extremely useful exercise for knee injuries.
One can use a ladder for this one or one can also use a raised but flat platform. Keeping your pelvic level stable, place one foot on the elevated level, and then slowly bend your knee, then lift your knee. Then repeat this exercise with the other foot.
Recommended daily 10-15 times for 4 – 5 games. Once comfortable and well practiced, the height of the platform can be raised/increased gradually. The ones mentioned above are some very easy and simple exercises that are known to benefit the recovery/healing of knees from injuries. But, one should always remember that doing any of the knee exercises makes you feel uncomfortable or increases pain, swelling of the knees, then stop exercising immediately and consult your doctor/trainer/care provider without further delay. Staying alert and cautious are the keys.