Knee Rehabilitation. The knee joint is one of the largest and most complex joints in the body. It is constructed by 4 bones and an extensive network of ligaments and muscles and is one of the most common body parts to be injured. Types of common knee injuries include sprains, strains, bursitis, dislocations, fractures, meniscus tears, and overuse injuries.

According to the experts, knee injuries are generally caused by twisting or bending force applied to the knee, or a direct blow, such as from sports, falls, or accidents. Science states that risk factors for knee injury include overuse, improper training, having osteoporosis, and playing high-impact sports that involve sudden changes in direction. The main signs and symptoms of knee injury are knee pain and swelling.  Doctors also state, that treatment of knee injuries depends on the type and severity of the injury and can involve RICE therapy (rest, ice, compression, elevation), physical therapy, immobilization, or surgery. The prognosis for a knee injury depends on the type and severity of the injury and the need for physical therapy or surgery.

After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.

Strength: Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.

Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.

Target Muscles: The muscle groups targeted in this conditioning program include:

• Quadriceps (front of the thigh)
• Hamstrings (back of the thigh)
• Abductors (outer thigh)
• Adductors (inner thigh)
• Gluteus Medius and gluteus maximus (buttocks)
• Length of program: This should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your knees. Performing the exercises two to three days a week will maintain strength and range of motion in your knees.

Getting Started

Warmup: Before doing the advised exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.

Stretch: After the warm-up, do the stretching exercises indicated by your doctor before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.

Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.

Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.

In CasaPance we can teach you different exercises and ways to rehabilitate your knee and other body parts.