The knee is one of the most important parts of our body. It plays an important role in our general physical condition. That is why knee injuries are often of great concern, as knee injuries have the potential to significantly alter a person’s mobility or express the ability to walk or run in simple words.
But, knee injuries are not just to blame for the knee being inactive or defective. There are several systemic conditions, specifically some bone diseases such as arthritis (osteoarthritis) that also significantly affect 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 medications in speedy recovery from knee injuries and disorders. In this article, however, we will focus on some extremely useful exercises that facilitate the quick process of recovery from knee injuries. But, before delving further into the subject, let’s briefly know 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 in the knee joint help the part stay 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 general pain, swelling, and redness, and cause severe impairment in walking activities.
Knee injuries can be caused by accidents, sports activities, or simply by uncomfortable sprains of any of the ligaments or tendons present in the knees. Treatment procedures for knee injuries generally contain a combination of medications and physical therapies (mainly including exercises), but in some cases surgical interventions (such as knee replacement surgery) are needed. In those cases, exercise becomes the only route to recovery.
Some of the major knee injuries include, but are not limited to, the following:
to. Anterior cruciate ligament (ACL) injuries: very common in people who are very active in sports such as 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 connecting ligaments between the tibia and the femur.
B. Fractures: It is the second most common cause of knee injuries. In addition to injuries, osteoporotic fractures can also occur that gradually weaken the bones.
vs. Broken 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 patella (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 various reasons) and last but not least due to involvement in any kind of dangerous sports.
However, regardless of the signs, symptoms, and causes, healing knee exercises with relatively quick and natural exercises 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 performed under the guidance and supervision of a trainer. Here are some examples of relatively simple knee exercises, which generally help heal knee injuries.
1 leg stretching and straightening exercise.
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 into the air at the level of the bent knee. This puts the quadriceps muscles in the thigh to work and puts minimal or negligible stress on the knees. For best results, the exercise should be repeated daily 10 to 15 times in two to three sets. It is recommended to start with a low rate initially and gradually increase the rate 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 b by strengthening the hamstring muscles that are present in the back of the thigh and are important for proper knee joint function. First, stand on a flat surface, preferably the floor. Then slowly raise the heel of one of your arms as close to your butt as possible and you should stay in that position for 25-30 seconds. Later, with practice, the duration can be increased to even 1 minute. Then repeat the same with the other leg. This exercise is also commonly known as “Hamstring Curls”.
This exercise should be done at least 15-20 times per set for 4-5 sets per day.
Exercise 3- Squats
The squat is known to be an extremely beneficial exercise for knee injuries. The position required to perform this special exercise, exercises the knee muscles and loads them, leading to rapid healing of injuries. This exercise is an advanced form of knee exercise.
First, you need to stand upright against a solid, flat, hard wall or surface. Second, after standing, you need to spread your legs in line with the width of your shoulders. Then bend very low 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 done regularly 10 to 12 times in 3 to 4 sets a day.
Exercise 4- Calf Raise Exercise
Stand with your back facing a sturdy chair / table. You can also stand in front of a wall. Place your hands on the wall surface if necessary to support your body weight without straining your knees. Then slowly raise your heels as high as possible next to you. Hold the elevated heel position for 10-15 seconds and then slowly, very slowly lower your heels into the normal position.
Repeat the exercise daily 10-15 times for at least 3 sets.
Exercise 5- Exercise step ups
Very common and extremely useful exercise for knee injuries.
A ladder can be used for this or a raised but flat platform can also be used. Keeping the pelvic level stable, place one foot on the elevated level and then slowly bend the knee and then lift the knee. Then repeat this exercise with the other foot.
Recommended daily 10 to 15 times for 4 to 5 sets. 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 knees in injury recovery / healing. But, you should always remember that doing any of the knee exercises makes you uncomfortable or increases pain, swelling of the knees, then stop exercising immediately and consult your doctor / coach / care provider without further delay. Staying alert and cautious are the keys.